Name: Playbook - Brent Hayden - Kick & Pull / 3350m
Uploaded: 2024-03-29T04:11:53.368Z
Duration: 75 min
Description: Kick & Pull / 3350m

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)

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

Kick & Pull / 3350m

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