Name: Playbook - Brent Hayden - HIIT / 2200m
Uploaded: 2023-09-15T13:15:33.436Z
Duration: 60 min
Description: HIIT / 2200m

Nice work out when you’re short on time.

Curtis Brooks

Distance:

Warm Up
500m as (Fins Optional)
  *100m Choice
  *100m Kick
  *50m Sculling
  *Repeat

Main
4 x 50m Pull on :20 RI
  *PB & PD
  1. Smooth
  2. 15m Strong, 35m Smooth
  3. Smooth
  4. 20m Strong, 30m Smooth

4 x 50m Kick on :20 RI
  *KB Only
  1. Smooth
  2. 15m Strong (nose in water - No Breath), 35m Smooth
  3. Smooth
  4. 20m Strong (nose in water - 1 Breath allowed), 30m Smooth

100m Easy

4 x 200m HIIT on :45 RT
  *20 strokes SMOOTH, 10 strokes FAST
  *Repeat until 200m
       *Optional Equipment:
        1. Fins & Paddles
        2. Fins Only
        3. Paddles Only
        4. No Equipment

50m Easy

3 x 50 on :20 RT as
  *Rev Desc from 7 RPE

Swim Down
200m as
  *50m Kick
  *50m Swim
  *Repeat

HIIT

HIIT / 2200m

Speed / 2550m

Endurance / 2750m

Just move! / 2200m

Kick, Pull & IM / 2100m

Endurance / Ladder & Technique / 2800m

Kick Speed & Pull Power / 2250m

Speed / 2200m

Endurance / 2700m

Kick & Pull / 2350m

Speed / 2700m

Endurance / 2950m

Aerobic Burn / 2700m

Speed / 2250m

Endurance / 2600m

Aerobic Capacity / 2600 - 2800m

Endurance / 2800m

Speed Endurance / 2500 - 2700m

Aerobic Burn / 2450m

What is the focus? on hand Entry and timing doing the catch-up, three-quarter catch and a half catch. Body alignment?

Skillz & Drillz / 2300m

Kick & Pull / 2850m

IM / 2250m

HIIT / 2200m

Community

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