Day 2
Swim FTP Test: 20 minutes
STANDARD TEST
500 yard/meter time trial
In this test, you swim 500 meters as fast as you can without a break. Then take your average 100-meter time for the test and apply that as your Threshold Swim Pace.
Workout Details:
Warm-up:
- 600 yds @75-84% of Threshold Pace (Zone 1)
(200 Swim, 200 Kick, 200 Pull)
500 yard Time Trail!
- 500 yds @96-100% of Threshold Pace
Cool Down
- Easy 100 yds @75-84% of Threshold Pace (Zone 1)