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Brent HaydenBrent Hayden
/Endurance 4 Weeks

W1/D1

5.0|60 min
Warm Up 400m as *100m Choice *50m Kick *50m Scull w/ Pullbuoy Main 4 x 50m Pull on :20 RT *1 smooth *1 @ 85% *1 smooth *1 @ 90% 4 x 50m Kick on :20 RI *1 smooth *1 @ 85% *1 smooth *1 @ 90% 50m Choice Swim 4 x 100m on :20 RI *@ 130 - 140 HR 50m Kick 3 x 200m on :30 *Desc 1 - 3 *Keep same stroke count 50m Choice 10 x 50m on :15 RI *1 smooth w/ 2 beat kick *1 strong w/ 4 beat kick *1 smooth w/ 2 beat kick *2 strong w/ 4 beat kick *1 smooth w/ 2 beat kick *3 strong w/ 4 beat kick *2 smooth 2/ 2 beat kick *1 strongest w/ 6 beat kick Cool Down 200m Choice

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