Name: Playbook - Brent Hayden - Speed / Broken 100's / 3000m
Uploaded: 2024-03-18T18:02:22.667Z
Duration: 60 min
Description: Speed / Broken 100's / 3000m

Skill: Speed
Distance: 3000m

Warm Up
400m Choice w/ Fins

100m Kick

4 x 50 Kick on :20 RI
  *10m Fast, 40m Smooth

100 Pull (Paddles & Snorkel optional)

4 x 50 Pull on :30 RI
  *15m Fast, 35m Smooth
  *PB & PD (Snorkel optional)

16 x 50m Free on :15 RT
  *1 x EZ
  *1 x 40m Smooth, 10 Fast
  *1 x EZ
  *1 x 10m Fast, 40m Smooth
  *1 x EZ
  *1 x 15m Smooth, 10m Fast, 15m Smooth
  *1 x EZ
  *1 x 10m Fast, 30m Smooth, 10m Fast
  *Repeat

100m TGR

3 or 4 rounds (Broken Fast 100's)
  *25m FAST (Min breath) on :15 RT
  *50m Strong (Breath every 2. No breath on breakout strokes) on :15 RT
  *25m FAST (No breath last 10m) on :30 RT
    *100m Easy between rounds

Cool Down
400m as
  *100m Swim
  *100m Kick

Speed / Broken 100's / 3000m

Kick & Pull / 3350m

Endurance / 3600m

Speed / 3200m

Endurance / 3250m

Kick & Pull Focus / 3200m

Speed / 3000m

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 / Broken 100's / 3000m

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