Name: Playbook - Brent Hayden - Speed / 3000m
Uploaded: 2023-08-14T22:55:03.409Z
Duration: 60 min
Description: Speed / 3000m

I have done this workout several times. Nice work out

Curtis Brooks

Distance: 3000m
Skill: Speed

Warm Up
400m w/ FINS (rest as needed)
  - 30 Sec Rest - 
300m Kick (Fast 10m off every 3rd wall)
  - 30 Sec Rest - 
4 x 50m Pull on :30 Rest (perform 2 x 15m Fast wherever you want)
  - 30 Sec Rest - 
100m Choice

Main
4 x 50m TGR on Choice RT

4 x 25m Free FAST on :30 RI
  *Fins & Paddles

100m EZ

4 x 25m FAST on :30 RI
  *Fins Only

100m EZ

4 x 25m Fast on :45 RI
  *No Equipment

100m EZ

8 x 50m Free on :20 RI
  *Hold 140 - 150 HR
  *Choice Equipment

3 x 100m Pull on :20 RI
  1. Snorkel
  2. No Snorkel
  *Paddles optional

3 x 100m Kick on :20 RI
  *Hold 130 - 140 HR

Swim Down
2 x 100m on :30 RT
  1. 50m Kick, 50m Swim
  2. 50m Swim, 50m Kick

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

Aerobic Capacity / 3400m - 3600m

Speed Endurance / 3200 - 3400m

Aerobic Burn / 3250m

Endurance / 3700m

Endurance / 4000m

Speed / 3350m

Endurance / 3300m

Speed / 3000m

Community

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