Name: Playbook - Brent Hayden - Endurance / 3450m
Uploaded: 2023-10-30T15:16:30.344Z
Duration: 60 min
Description: Endurance / 3450m

Distance: 3450m
Skill: Endurance

Warm up:
500m w/Fins as
  *100m Free
  *50m Back
  *50m Drill Choice
  *50m Dolphin Kick on Back (arms extended resting on top of thighs by side)

1 Round continuous
  *4 x 200m Free Steady Pace on :20 RI
  *4 x 50m Free @ 85% on :20 RI
  *3 x 200m Free Steady Pace on :20 RI
  *3 x 50m Free @ 2 x 85%, 1 @ 90% on :25 RI
  *2 x 200m Free Steady Pace on :30 RI
  *2 x 50m Free @ 90% (#2 last 15m FAST) on :30 RI

2 x 50m Easy Choice on :30 RT (Shake those arms out!)

400m Free @ 140 HR
  *Same stroke count every 50

Cool Down
200m Choice

Endurance / 3450m

Kick & Pull / 3350m

Speed / Broken 100's / 3000m

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