Name: Playbook - Brent Hayden - Kick & Pull / 3200m
Uploaded: 2023-11-26T20:32:48.783Z
Duration: 60 min
Description: Kick & Pull / 3200m

Distance: 3200m
Type: Kick / Pull

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

8 x 50m Kick on :15 RT
  1. Steady
  2. 25m Smooth, 25m Strong
  3. Steady
  4. 20m Smooth, 30m Strong
  5. Steady
  6. 10m Smooth, 40m Strong
  7. Steady
  8. 50m Strong

3 x 200m Kick on :30 RI
  *50m Smooth
  *100m Strong
  *50m Smooth

100m Easy Swim

8 x 100m Pull on :20 RI
  *Snorkel & Paddles Optional
  *Odds: Smooth
  *Evens: Desc 1 - 4

8 x 50m Pull on :15 RT
  1. Steady
  2. 25m Smooth, 25m Strong
  3. Steady
  4. 20m Smooth, 30m Strong
  5. Steady
  6. 10m Smooth, 40m Strong
  7. Steady
  8. 50m Strong

100m TGR

100m Swim w/ Paddles
  *B4's
  *Min Strokes
  *Max Speed

Swim Down
200m Choice

Kick & Pull / 3200m

Kick & Pull / 3350m

Speed / Broken 100's / 3000m

Endurance / 3600m

Speed / 3200m

Endurance / 3250m

Kick & Pull Focus / 3200m

Speed / 3000m

Endurance / 3450m

Speed / 3300m

Aerobic Burn / 3000m

HIIT / 3000m

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

Joseph

Kick & Pull / 3150m

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 / 3200m

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