Name: Playbook - Brent Hayden - Speed / 3200m
Uploaded: 2024-02-22T20:13:27.488Z
Duration: 75 min
Description: Speed / 3200m

Distance:

Warm Up
400m Choice (Fins Opt)

300m Kick
  *2 x 15m FAST anywhere inside the 300m

200m Pull
  *PB & PD's
  *2 x 15m FAST anywhere inside the 300m (with paddles, make sure to focus on the power of the pull and holding maximum water. Don't ruin your pull to increase stroke rate)

100m IM Drill

Main
6 x 50m Kick on :25 RI
  *Odds:15m FAST, 35m Smooth
  *Evens: 35m Smooth, 15m FAST

6 x 50m Pull on :25 RI
  *PB & PD
  *Odds: 15m FAST, 35m Smooth
  *Evens: 35m Smooth, 15m FAST

100m TGR

2 x 50m on :30 RT
  *25m U/W (or min breath), 5-10 sec rest, 15m FAST, 10m Easy

100m TGR

3 Rounds
  1 x 25m @ 9 RPE, Min Breath on :10 RT
  1 x 50m @ 8 RPE, 25m B4, 25m B2 on :15 RT
  1 x 25m @ 10 RPE, No B last 10m on :30 RT
  1 x 100m Smooth w/ Perfect Technique on :90 RT
    *When resting, really make sure to blow your air out. An analogy my coach used to tell me was pretend your blowing candles out on your cake (you can have a piece of cake after this workout lol)

5 x 100m on :20 RT as
  *50m Kick, 50m Swim

Swim Down
200m Choice

Distance:

Warm Up
400m Choice (Fins Opt)

300m Kick
  *2 x 15m FAST anywhere inside the 300m

200m Pull
  *PB & PD's
  *2 x 15m FAST anywhere inside the 300m (with paddles, make sure to focus on the power of the pull and holding maximum water. Don't ruin your pull to increase stroke rate)

100m IM Drill

Main
6 x 50m Kick on :25 RI
  *Odds:15m FAST, 35m Smooth
  *Evens: 35m Smooth, 15m FAST

6 x 50m Pull on :25 RI
  *PB & PD
  *Odds: 15m FAST, 35m Smooth
  *Evens: 35m Smooth, 15m FAST

100m TGR

2 x 50m on :30 RT
  *25m U/W (or min breath), 5-10 sec rest, 15m FAST, 10m Easy

100m TGR

3 Rounds
  1 x 25m @ 9 RPE, Min Breath on :10 RT
  1 x 50m @ 8 RPE, 25m B4, 25m B2 on :15 RT
  1 x 25m @ 10 RPE, No B last 10m on :30 RT
  1 x 100m Smooth w/ Perfect Technique on :90 RT
    *Really focus on breathing out when at rest (like blowing candles out)

5 x 100m on :20 RT as

Swim Down
200m Choice

Speed / 3200m

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