Name: Playbook - Brent Hayden - Aerobic Burn / 2450m
Uploaded: 2023-07-02T21:59:37.589Z
Duration: 60 min
Description: Aerobic Burn / 2450m

Distance: 2450m

Warm Up:
500m as
  *100m Free
  *50m Back
  *50m Single Arm Fly (25m per arm)
  *25m Sculling
  *25m Kick on back
  *Repeat

Main
6 x 100m on :20 RI
  *Odds: 25m Kick, 75m Free
  *Evens: 75m Free, 25m Kick

2 Rounds
4 x 50m Pull on :15 RI
  *#1 - 3 as 130 - 140 HR
  *#4 as 160+ HR
  *Rd 1: PB, PD, SN
  *Rd 2: PB, PD (Optional)

4 x 75m Kick on :20 RI
  *1 Smooth
  *1 Desc 25's 1 - 3
  *1 Smooth
  *1 Rev Desc 25's 1 - 3

50m Easy

2 x 200m as
  *50m Free, 50m Back (2x)
  *50m Free, 100m Back, 50m Free

Cool Down
200m as
  *50m Kick
  *100 Swim
  *50m Kick

Warm Up:
500m as
  *100m Free
  *50m Back
  *50m Single Arm Fly (25m per arm)
  *25m Sculling
  *25m Kick on back
  *Repeat

Main
6 x 100m on :20 RI
  *Odds: 25m Kick, 75m Free
  *Evens: 75m Free, 25m Kick

2 Rounds
4 x 50m Pull on :15 RI
  *#1 - 3 as 130 - 140 HR
  *#4 as 160+ HR
  *Rd 1: PB, PD, SN
  *Rd 2: PB, PD (Optional)

4 x 75m Kick on :20 RI
  *1 Smooth
  *1 Desc 25's 1 - 3
  *1 Smooth
  *1 Rev Desc 25's 1 - 3

50m Easy

2 x 200m as
  *50m Free, 50m Back (2x)
  *50m Free, 100m Back, 50m Free

Cool Down
200m as
  *50m Kick
  *100 Swim
  *50m Kick

Aerobic Burn

Aerobic Burn / 2450m

Speed / 2550m

Curtis Brooks

Endurance / 2750m

Just move! / 2200m

Kick, Pull & IM / 2100m

Endurance / Ladder & Technique / 2800m

Kick Speed & Pull Power / 2250m

Speed / 2200m

Endurance / 2700m

Kick & Pull / 2350m

Speed / 2700m

Aerobic Burn / 2450m

More workouts from Brent Hayden