Name: Playbook - Brent Hayden - Speed / 3300m
Uploaded: 2023-10-16T09:27:41.404Z
Duration: 60 min
Description: Speed / 3300m

Distance: 3300m
Skill: Speed

Warm Up
400m Choice

Main
4x 100m on :20 RT
  *25m Kick, 50m Drill, 25m Swim

4 x 25m (2 Kick, 2 Pull) on :25 RT
  *15m FAST, 10m Easy

100m Easy

Pull Set (Pullbouy & Paddles)
  *2 x 50m Pull on :10 RI
  *2 x 100m Pull on :20 RI
  *2 x 50m Pull on :10 RI

100m Easy

200 Drill Choice

8 x 50 Swim
  *3 Strong @ 30 Off Max HR on :20 RT
  *1 Easy on :20 RT
  *2 Strong @ 3O Off Max HR on :20 RT
  *1 Easy on :30 RT
* 1 Strong @ 30 Off Max HR

300m Easy

6 x 50m on :90 RT
  *1 Easy - B6, 4, 4, 2's to finish
  *1 Fast
     *Minimum Breaths
     *Descend 50’s 1 - 3 (ie: Fast, Faster, Fastest)

Cool Down
300m
  *100m Swim
  *50m Kick

Speed / 3300m

Kick & Pull / 3350m

Speed / Broken 100's / 3000m

Endurance / 3600m

Speed / 3200m

Endurance / 3250m

Kick & Pull Focus / 3200m

Speed / 3000m

Kick & Pull / 3200m

Endurance / 3450m

Speed / 3300m

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