Name: Playbook - Brent Hayden - Kick & Pull / 2850m
Uploaded: 2023-07-02T01:00:44.955Z
Duration: 45 min
Description: Kick & Pull / 2850m

Distance: 2850m
Skill: Kick / Pull

Warm Up:
400m (Fins Optional) as
  *100m Free
  *50m Choice (No Free)
  *50m Kick

Main
3 rounds (extra 60 sec rest b/w rounds)
  *2 x 50m Kick on :15 RI
  *2 x 50m Pull on :15 RI
  *100m Kick
  *1 x 15m sprint anywhere inside 100
  *100m Pull
  *1 x 15m sprint anywhere inside 100
  *2 x 25m Kick on :30 RT
       1. First 10m Fast
       2. Last 10m Fast
  *2 x 25m Pull
       1. First 10m Fast
       2. Last 10m Fast

50m Easy

300m Kick Steady

4 x 100m Pull on :30 RI
  *Minimum stroke count
  *First 2 w/ paddles (Snorkel optional)
  *Last 2 PB only

Cool Down
200m as
  *75 Swim
  *25 Kick on back (no board, arms by side - shake ‘em out)

Distance: 2850
Skill: Kick / Pull

Warm Up:
400m (Fins Optional) as
  *100m Free
  *50m Choice (No Free)
  *50m Kick

Main
3 rounds (extra 60 sec rest b/w rounds)
  *2 x 50m Kick on :15 RI
  *2 x 50m Pull on :15 RI
  *100m Kick
  *1 x 15m sprint anywhere inside 100
  *100m Pull
  *1 x 15m sprint anywhere inside 100
  *2 x 25m Kick on :30 RT
       1. First 10m Fast
       2. Last 10m Fast
  *2 x 25m Pull
       1. First 10m Fast
       2. Last 10m Fast

50m Easy

300m Kick Steady

4 x 100m Pull on :30 RI
  *Minimum stroke count
  *First 2 w/ paddles (Snorkel optional)
  *Last 2 PB only

Cool Down
200m as
  *75 Swim
  *25 Kick on back (no board, arms by side - shake ‘em out)

Kick / Pull

Kick & Pull / 2850m

Speed / 2550m

Curtis Brooks

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

Nice work out when you’re short on time.

HIIT / 2200m

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

IM / 2250m

Kick & Pull / 2850m

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