Name: Playbook - Brent Hayden - Kick & Pull / 2250m
Uploaded: 2022-11-13T21:55:20.216Z
Duration: 60 min
Description: Kick & Pull / 2250m

Skill: Kick & Pull
Distance: 2250m

Warm Up
400m as
  *100m Free
  *50m Kick (25m R side, 25m L side)
  *50m Single Arm (25m R Arm, 25m L Arm)

200m Kick

200 Pull (PB, P, Sn)

9 x 50m Kick on :15 RT
  1 - 4. @ 85%
  5. 10m Fast, 40m EZ
  6. 1 @ 85%
  7. 1 x 15m Fast, 35m EZ
  8. 1 @ 85%
  9. 1 x 20m Fast, 30m EZ

100m Swim Smooth (make sure to shake legs out)

100m Kick FAST! (Get your time! Round to the second if using Pace clock)

100m Choice Easy

4 x 100m Pull on :15 - :20 RT
  *1 Smooth
  *1 50m Smooth, 50m Strong

Swim Down
300m as
  *100 Swim
  *50m Kick

Skill: Kick / Pull
Distance: 2250

Warm Up
400m as
  *100m Free
  *50m Kick (25m R side, 25m L side)
  *50m Single Arm (25m R Arm, 25m L Arm)

200m Kick

200 Pull (PB, P, Sn)

9 x 50m Kick on :15 RT
  1 - 4. @ 85%
  5. 10m Fast, 40m EZ
  6. 1 @ 85%
  7. 1 x 15m Fast, 35m EZ
  8. 1 @ 85%
  9. 1 x 20m Fast, 30m EZ

100m Swim Smooth (make sure to shake legs out)

100m Kick FAST! (Get your time! Round to the second if using Pace clock)

100m Choice Easy

4 x 100m Pull on :15 - :20 RT
  *1 Smooth
  *1 50m Smooth, 50m Strong

Swim Down
300m as
  *100 Swim
  *50m Kick

Kick / Pull

Kick & Pull / 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.

Kick & Pull / 2250m

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