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Brent HaydenBrent Hayden
/Daily Swims 3K-4K

Kick & Pull / 3350m

5.0|75 min
Distance: 3550m Skill: Kick / Pull Warm Up: 400m (Fins Optional) as *100m Free *50m Choice (No Free) *50m Kick Main 4 rounds (extra 60 sec rest b/w rounds) *2 x 50m Kick on :15 RI *2 x 50m Pull on :15 RI *100m Kick on :30 RT *1 x 15m sprint anywhere inside 100 *100m Pull on :30 RT *1 x 15m sprint anywhere inside 100 *2 x 25m Kick on :20 - :30 RT * First 10m Fast *Last 10m Fast *2 x 25m Pull on :20 - :30 RT *First 10m Fast *Last 10m Fast 50m Easy 2 x 150m Kick on :30 RI 6 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)

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