Day 4
Swim: 30 minutes, 1500 yards/meters
Workout Details:
Warm-up:
- 250 yds @75-84% of Threshold Pace (Zone 1)
Active:
- 500 yds @96-100% of Threshold Pace (Zone 3)
Recovery:
- 500 yds @84-91% of Threshold Pace (Zone 2)
Cool Down:
- 250 yds @75-84% of Threshold Pace (Zone 1)
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