Name: Playbook - Brent Hayden - Endurance / 3300m
Uploaded: 2023-07-02T01:01:05.879Z
Duration: 60 min
Description: Endurance / 3300m

Distance: 3300m

Warm Up
400m (Fins Opt) as
  *75m Free
  *25m Back
  *100m Kick as
      *50m K w/ KB
      *50m Dolphin Kick on sides
  *Repeat

Main
4 x 200m on :30 RI
  1. 140 - 150 HR
  2. 50m Smooth, 50m Build (x2)
  3. 140 - 150 HR
  4. N/S 100's

2 x 50m EZ Kick on :15 RT

6 x 100m Pull
  *Desc 100's 1 - 3 (x2)
  *1-3 w/ PB, P, & Snorkel (optional)
  *4-6 PB only

2 x 50m EZ Kick on :15 RT

8 x 50m Free on :25 RI
  *#1 - 3 as 130 - 140 HR
  *#4 160+ HR w/ Fewest Strokes possible
  *Repeat

Cool Down
200m Choice

Warm Up
400m (Fins Opt) as
  *75m Free
  *25m Back
  *100m Kick as
      *50m K w/ KB
      *50m Dolphin Kick on sides
  *Repeat

Main
6 x 200m on :30 RI
  1. 140 - 150 HR
  2. 50m Smooth, 50m Build (x2)
  3. 140 - 150 HR
  4. N/S 100's
  5. 140 - 150 HR
  6. Desc 50's 1 - 4 (last 25m Fast)

2 x 50m EZ Kick on :15 RT

8 x 100m Pull
  *Desc 100's 1 - 4 (x2)
  *First 4: PB, P, Sn
  *Last 4: PB Only

2 x 50m EZ Kick on :15 RT

10 x 50m Free on :25 RI
  *#1 - 4 as 130 - 140 HR
  *#5 as 160+ HR w/ Fewest Strokes possible
  *Repeat

Cool Down
200m Choice

Endurance

Endurance / 3300m

Kick & Pull / 3350m

Speed / Broken 100's / 3000m

Endurance / 3600m

Speed / 3200m

Endurance / 3250m

Kick & Pull Focus / 3200m

Speed / 3000m

Kick & Pull / 3200m

Endurance / 3450m

Speed / 3300m

Aerobic Burn / 3000m

HIIT / 3000m

I could really feel my lats engaged, which I have been having trouble doing, so that's good

Joseph

Kick & Pull / 3150m

Endurance / 3900m

I have done this workout several times. Nice work out

Curtis Brooks

Aerobic Capacity / 3400m - 3600m

Speed Endurance / 3200 - 3400m

Aerobic Burn / 3250m

Endurance / 3700m

Endurance / 4000m

Speed / 3350m

Endurance / 3300m

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