Name: Playbook - Brent Hayden - Speed / 3000m
Uploaded: 2024-01-22T19:28:11.175Z
Duration: 60 min
Description: Speed / 3000m

Distance: 3000m
Skill: Speed

Warm Up
600m w/ Fins
  *100m Free
  *100m Kick
  *50m as (Use FINIS Alignment Board if possible, otherwise have opposite arm in front)
      *25m R Arm
      *25m L Arm
  *50m Dolphin Kick on sides

6 x 50m on :20 - :30 RT
  *2 Kick - 10m FAST!, 40m Smooth
  *2 Pull (Paddles Opt) - 15m FAST!, 35m Smooth
  *2 Swim w/ FINS - 20m FAST!, 30m Smooth

100m Easy TO GET READY (Use this time to mentally psyche yourself up)

4 rounds (100m Easy Between Rounds)
4 x 25m SPRINT!!!! on :45 - :60 RP
  *Round 1: Fins & Paddles
  *Round 2: Fins Only
  *Round 3: No Equipment
  *Round 4: Choice Equipment

8 x 50m Kick @ 130 - 140 HR on :20 RI
-or-
4 x 100m Kick @ 130 - 140 HR on :30 RI

6 x 50 Pull on :20 RI
  *130 - 140 HR
  *PB Only

8 x 50m Swim on :20 RT
  1. 50m Smooth
  2. 25m Strong, 25m Smooth
  3. 50m Smooth
  4. 50m Strong
  5. 50m Smooth
  6. 25m Smooth, 25m Strong
  7. 50m Smooth
  8. 25m Strong, 25m Smooth

Swim Down
200m as
  *50m Kick
  *2 x 50m Swim on :30 RT
  *50m Kick
  *Check HR is below 110. If not, do an extra 50m - 100m Kick easy.

Distance: 3000m
Skill: Speed

Warm Up
600m w/ Fins
  *100m Free
  *100m Kick
  *50m as (Use FINIS Alignment Board if possible, otherwise have opposite arm in front)
      *25m R Arm
      *25m L Arm
  *50m Dolphin Kick on sides

6 x 50m on :20 - :30 RT
  *2 Kick - 10m FAST!, 40m Smooth
  *2 Pull (Paddles Opt) - 15m FAST!, 35m Smooth
  *2 Swim w/ FINS - 20m FAST!, 30m Smooth

100m Easy TO GET READY (Use this time to mentally psyche yourself up)

4 rounds (100m Easy Between Rounds)
4 x 25m SPRINT!!!! on :45 - :60 RP
  *Round 1: Fins & Paddles
  *Round 2: Fins Only
  *Round 3: No Equipment
  *Round 4: Choice Equipment

8 x 50m Kick @ 130 - 140 HR on :20 RI
-or-
4 x 100m Kick @ 130 - 140 HR on :30 RI

6 x 50 Pull on :20 RI
  *130 - 140 HR
  *PB Only

8 x 50m Swim on :20 RT
  1. 50m Smooth
  2. 25m Strong, 25m Smooth
  3. 50m Smooth
  4. 50m Strong
  5. 50m Smooth
  6. 25m Smooth, 25m Strong
  7. 50m Smooth
  8. 25m Strong, 25m Smooth

Swim Down
200m as
  *50m Kick
  *2 x 50m Swim on :30 RT

Speed / 3000m

Kick & Pull / 3350m

Speed / Broken 100's / 3000m

Endurance / 3600m

Speed / 3200m

Endurance / 3250m

Kick & Pull Focus / 3200m

Kick & Pull / 3200m

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

Speed / 3000m

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