Name: Playbook - Brent Hayden - IM / 2250m
Uploaded: 2022-11-15T01:56:38.885Z
Duration: 60 min
Description: IM / 2250m

Distance: 2250m
Notes: If you struggle with butterfly, switch to 1 arm fly, or use fins (dolphin kick on breaststroke).

Warm Up
300m (Fins Optional)
  *100m Free
  *50m Single Arm Fly (25 L, 25 R)
  *Repeat

Main
4 x 50m Spin IM w/ Fins on :15 RT
  1. 25 Fly, 25 Back
  2. 25 Back, 25 Breast (w/ dolphin kick)
  3. 25 Breast (w/ dolphin kick), 25 Free
  4. 25 Free, 25 Fly

2 x 100m Kick on :20 RT
  *50 Flutter, 50 Choice (No Flutter)

4 x 100m on :20 RT
  1. Free @ 140 - 150 HR
  2. IM @ 6 RPE
  *Repeat

2 x 25 Fly @ 7 RPE on :15 RT
100 Free @ 130 - 140 HR  on :20 RT
2 x 25 Back @ 7 RPE on :15 RT
100 Free @ 130 - 140 HR on :20 RT
2 x 25 Breast @ 7 RPE on :15 RT
100 Free @ 130 - 140 HR on :20 RT
2 x 25 Free @ 7 RPE on :15 RT

8 x 50m on :20 RT
  *3 x 50m Free @ 130 - 140 HR
  *1 x 50m Choice (No Free) @ 150 - 160 HR
  *Repeat

Cool Down
250m as
  3 x 50m Free @ 120 - 130 HR
  1 x 50m Free @ 110 - 120 HR
  1 x 50m Free @ 100 - 110 HR

Distance: 2250m
Notes: If you struggle with butterfly, switch to Single Arm Fly, or use fins (dolphin kick on breaststroke where necessary).

Warm Up
300m (Fins Optional)
  *100m Free
  *50m Single Arm Fly (25 L, 25 R)
  *Repeat

Main
4 x 50m Spin IM w/ Fins on :15 RT
  1. 25 Fly, 25 Back
  2. 25 Back, 25 Breast (w/ dolphin kick)
  3. 25 Breast (w/ dolphin kick), 25 Free
  4. 25 Free, 25 Fly

2 x 100m Kick on :20 RT
  *50 Flutter, 50 Choice (No Flutter)

4 x 100m on :20 RT
  1. Free @ 140 - 150 HR
  2. IM @ 6 RPE
  *Repeat

2 x 25 Fly @ 7 RPE on :15 RT
100 Free @ 130 - 140 HR  on :20 RT
2 x 25 Back @ 7 RPE on :15 RT
100 Free @ 130 - 140 HR on :20 RT
2 x 25 Breast @ 7 RPE on :15 RT
100 Free @ 130 - 140 HR on :20 RT
2 x 25 Free @ 7 RPE on :15 RT

8 x 50m on :20 RT
  *3 x 50m Free @ 130 - 140 HR
  *1 x 50m Choice (No Free) @ 150 - 160 HR
  *Repeat

Cool Down
250m as
  3 x 50m Free @ 120 - 130 HR
  1 x 50m Free @ 110 - 120 HR
  1 x 50m Free @ 100 - 110 HR

IM / 2250m

Aerobic Capacity / 2600 - 2800m

Speed Endurance / 2500 - 2700m

Endurance / 2600m

Aerobic Fat Burn / 2450m

Endurance / 2800m

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

Curtis Brooks

Skillz & Drillz / 2300m

Kick, Pull & IM / 2100m

Speed / 2200m

Nice work out when you’re short on time.

HIIT / 2200m

Endurance / 2750m

I completed this yesterday Wednesday I did not know how to log that so I put it in today.

Kick & Pull / 2350m

Would’ve been nice to have a few drills in this workout. Like the 11 catch the first sidekick etc.

IM / 2250m

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