Name: Playbook - Brent Hayden - Speed / 2550m
Uploaded: 2024-03-27T06:02:32.080Z
Duration: 60 min
Description: Speed / 2550m

Distance:

Warm Up
500m w/ Fins as
  *100m Swim
  *50m Kick
  *50m Single Arm Free (25 R, 25 L)
  *50m Sculling (light Kick. PB Optional)
  *Repeat

Main
8 x 50m Pull on :15 RI
  *PB & PD. First 4 w/ Snorkel.
  *Desc 1 - 4

6 x 50m Kick on :15 RI
  1. Smooth
  2. 7 RPE
  3. Smooth
  4. 8 RPE
  5. Smooth
  6. 9 RPE

100m Easy

4 x 100m Free w/ Fins
  *75m B4's
  *25m 6 K U/W to 20m Fast (Breakout speed)

100m TGR

3 Rounds
  1. 25m @ 8 RPE on :10 RT
  2. 50m @ 8 RPE on :10 RT
  3. 25m @ 9 RPE 
  *50m EZ b/w rounds

Swim Down
300m as
  *100m Kick
  *2 x 50m Swim on :15 RT
  *100m Choice
  *Check HR is below 110. If not, swim another 50 - 100m easy.

Distance: 2550m

Warm Up
500m w/ Fins as
  *100m Swim
  *50m Kick
  *50m Single Arm Free (25 R, 25 L)
  *50m Sculling (light Kick. PB Optional)
  *Repeat

Main
8 x 50m Pull on :15 RI
  *PB & PD. First 4 w/ Snorkel.
  *Desc 1 - 4

6 x 50m Kick on :15 RI
  1. Smooth
  2. 7 RPE
  3. Smooth
  4. 8 RPE
  5. Smooth
  6. 9 RPE

100m Easy

4 x 100m Free w/ Fins
  *75m B4's
  *25m 6 K U/W to 20m Fast (Breakout speed)

100m TGR

3 Rounds
  1. 25m @ 8 RPE on :10 RT
  2. 50m @ 8 RPE on :10 RT
  3. 25m @ 9 RPE 
  *50m EZ b/w rounds

Swim Down
300m as
  *100m Kick
  *2 x 50m Swim on :15 RT
  *100m Choice
  *Check HR is below 110. If not, swim another 50 - 100m easy.

Speed / 2550m

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