Name: Playbook - Brent Hayden - Skillz & Drillz / 2300m
Uploaded: 2023-07-02T01:00:45.298Z
Duration: 50 min
Description: Skillz & Drillz / 2300m

What is the focus? on hand Entry and timing doing the catch-up, three-quarter catch and a half catch. Body alignment?

Curtis Brooks

Distance:

Warm Up
400m Choice (Fins Optional)

Main
300m as
  *50m Sculling (w/ PB)
  *25m R Arm, 25m L Arm
  *50m Catch Up

6 x 50m on :20 RT
  *1 x 50m Catch Up
  *1 x 50m 3/4 Catch Up - Initiate catch just before recovery hand touches the water
  *1 x 50m 1/2 Catch Up - Initiate catch just after recovery arm passes the shoulder
  *Repeat
 
200m Kick

6 x 50m Breakouts on :30 RT
  *Fins Optional
  *3 - 5 dolphin kicks off each wall
  *No breath first 2 or 3 strokes
  *Hold a tight streamline
  *#3 & 6: First 3 strokes fast (No breath), swim easy to turn/wall

200m Kick

4 x 100m on :25 RT
  *Minimum stroke count (think about using 3/4 catch up)
  *Build last 10m into each turn
  *3 Dolphin kicks off each wall (min)

Swim Down
200m Choice

Skillz & Drillz

Skillz & Drillz / 2300m

Speed / 2550m

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

Kick & Pull / 2850m

IM / 2250m

Skillz & Drillz / 2300m

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