Name: Playbook - Brent Hayden - Endurance / 2800m
Uploaded: 2023-07-19T18:55:28.416Z
Duration: 60 min
Description: Endurance / 2800m

Distance: 2800m

Warm Up:
400m as (Fins Optional)
  *100m Swim
  *50m Kick
  *25m Scull
  *25m Double Arm Back
  *Repeat

Main
4 x 200m Free on :30 RI
  1) 130 - 140 HR
  2) 140 - 150 HR
  3) 75m @ 130 HR pace, 25m @ 150 HR pace
  4) 50m @ 130 HR pace, 50m @ 150 HR pace

50m Easy

2 x 100m Kick on :15 RI
  *25 Smooth, 25 Strong (x2)
  *50m Smooth, 50m Strong

50m Easy

8 x 100m on :15 RI
  *Hold 140 - 150 HR
  *Hold stroke count
  *Hold same pace time
- 60 seconds rest -
1 x 100m
  *Go 5 seconds faster (or better) than your fastest pace in previous set. 
  *Hold same stroke count as previous set
  *Ex: If your fastest pace in previous set was 1:20 with 14 strokes per length, go 1:15 (or faster) holding 14 strokes per length. 

Swim Down
8 x 50m on :15 RT
  *50m Kick
  *50m Swim

Warm Up:
400m as
  *100m Swim
  *50m Kick
  *25m Scull
  *25m Double Arm Back
  *Repeat

Main
4 x 200m Free on :30 RI
  1) 130 - 140 HR
  2) 140 - 150 HR
  3) 75m @ 130 HR pace, 25m @ 150 HR pace
  4) 50m @ 130 HR pace, 50m @ 150 HR pace

50m Easy

2 x 100m Kick on :15 RI
  *25 Smooth, 25 Strong (x2)
  *50m Smooth, 50m Strong

50m Easy

8 x 100m on :15 RI
  *Hold 140 - 150 HR
  *Hold stroke count
  *Hold same pace time
- 60 seconds rest -
1 x 100m
  *Go 5 seconds faster (or better) than your fastest pace in previous set. 
  *Hold same stroke count as previous set
  *Ex: If your fastest pace in previous set was 1:20 with 14 strokes per length, go 1:15 (or faster) holding 14 strokes per length. 

Swim Down
8 x 50m on :15 RT
  *50m Kick
  *50m Swim

Endurance / 2800m

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