Name: Playbook - Brent Hayden - HIIT / 3000m
Uploaded: 2023-09-19T14:57:01.506Z
Duration: 75 min
Description: HIIT / 3000m

Distance:

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

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

8 x 50m Kick on :20 RI
  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

3 x 400m HIIT on :60 RT
  *20 strokes SMOOTH, 10 strokes FAST
  *Repeat until 400m
       *Optional Equipment:
        1. Fins & Paddles
        2. Fins 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

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Kick & Pull / 3350m

Speed / Broken 100's / 3000m

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Speed / 3200m

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Speed / 3000m

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HIIT / 3000m

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