Name: Playbook - Brent Hayden - Endurance / 3900m
Uploaded: 2023-08-29T07:41:53.570Z
Duration: 75 min
Description: Endurance / 3900m

Distance: 3900m
Skill: Endurance

Warm Up
600m w/ Fins
  *100 Swim
  *50m Kick
  *50m Choice Drill
  *Repeat 3x. Take shorts breaks as necessary.

6 x 200m Free on :30 RT (Fins Optional)
  1. Even Split 100’s @ 140 - 150 HR
  2. 150m Smooth, 50m Strong
  3. Negative Split 100’s by 2 seconds
  4. 50m Strong, 100m Smooth, 50m Strong
  5. Negative Split 100’s by 4 seconds
  6. 50m Smooth, 100m Strong, 50m Smooth

100m Easy

8 x 100m Free on :20 RT
  1. Smooth @ 40 Off Max HR
  2. Negative Split by 2 seconds
  3. Smooth @ 40 Off Max HR
  4. Smooth @ 40 Off Max HR
  5. Negative Split by 4 seconds
  6. Smooth @ 30 Off Max HR
  7. Smooth @ 30 Off Max HR
  8. Min strokes, max speed

100m Easy

10 x 50m Free on :10 RI
  *30 Off Max HR

8 x 50m on :15 RT as
  *2 x Kick
  *2 x Swim
  *2 x Kick
  *2 x Choice

Cool Down
200m
  *50 Swim
  *50 Kick

Distance: 3900m
Skill: Endurance

Warm Up
600m w/ Fins
* 100 Swim
* 50m Kick
* 50m Choice Drill
*Repeat 3x. Take shorts breaks as necessary.

6 x 200m Free on :30 RT (Fins Optional)
1. Even Split 100’s @ 140 - 150 HR
2. 150m Smooth, 50m Strong
3. Negative Split 100’s by 2 seconds
4. 50m Strong, 100m Smooth, 50m Strong
5. Negative Split 100’s by 4 seconds
6. 50m Smooth, 100m Strong, 50m Smooth

100m Easy

8 x 100m Free on :20 RT
1. Smooth @ 40 Off Max HR
2. Negative Split by 2 seconds
3. Smooth @ 40 Off Max HR
4. Negative Split by 4 seconds
5. Smooth @ 30 Off Max HR
6. Min strokes, max speed

100m Easy

10 x 50m Free on :10 RI
* @ 30 Off Max HR Steady

8 x 50m on :15 RT as
* 2 x Kick
* 2 x Swim
* 2 x Kick
* 2 x Choice

Cool Down
200m as (50 Swim, 50 Kick)

Endurance / 3900m

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

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

Endurance / 3900m

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