Name: Playbook - Brent Hayden - Kick & Pull / 3150m
Uploaded: 2023-09-07T18:36:16.256Z
Duration: 60 min
Description: Kick & Pull / 3150m

I could really feel my lats engaged, which I have been having trouble doing, so that's good

Joseph

Skill: Kick / Pull
Distance: 3150m

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

1 x 100m Kick @ 130 HR on :15 RT
1 x 200m Kick @ 140 HR on :20 RT
2 x 50m Kick @ 150 HR on :30 RT

1 x 100m Pull @ 140 HR on :15 RT
1 x 200 Pull @ 150 HR on :20 RT
2 x 50m Pull @ 160 HR on :30 RT

50m or 100m Easy

9 x 50m Kick on :15 RT
  *4 @ 85%
  *1 x 10m Fast, 40m EZ
  *1 @ 85%
  *1 x 15m Fast, 35m EZ
  *1 @ 85%
  *1 x 20m Fast, 30m EZ

100m Swim Smooth

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

100m Choice Easy

4 x 100m Pull on :15 RI
  *1 Smooth
  *1 50m Smooth, 50m Strong

8 x 50m Free @ 140 HR on :15 RI
  *Odds: B4
  *Even: B2

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

Kick & Pull / 3150m

Kick & Pull / 3350m

Speed / Broken 100's / 3000m

Endurance / 3600m

Speed / 3200m

Endurance / 3250m

Kick & Pull Focus / 3200m

Speed / 3000m

Kick & Pull / 3200m

Endurance / 3450m

Speed / 3300m

Aerobic Burn / 3000m

HIIT / 3000m

Endurance / 3900m

I have done this workout several times. Nice work out

Curtis Brooks

Aerobic Capacity / 3400m - 3600m

Speed Endurance / 3200 - 3400m

Aerobic Burn / 3250m

Endurance / 3700m

Endurance / 4000m

Speed / 3350m

Endurance / 3300m

Kick & Pull / 3150m

Community

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