Name: Playbook - Brent Hayden - Aerobic Burn / 3250m
Uploaded: 2023-07-02T22:00:18.858Z
Duration: 90 min
Description: Aerobic Burn / 3250m

Distance: 3250m

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

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

3 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
  *Rd 3: PB Only

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

100m Easy

3 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 (Fins Optional)
  *100m Free
  *50m Back
  *50m Single Arm Fly (25m per arm)
  *25m Sculling
  *25m Kick on back
  *Repeat

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

3 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
  *Rd 3: PB Only

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

100m Easy

3 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 / 3250m

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