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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W1/D6 Swim (Workout 2)

5.0|45 min|1 comment
WORKOUT #2 Swim :30 minutes 1900 yards/meters. Paddles are required to do this workout as written but can be done without. You may kick with or without fins. Workout Details: Warm-up: - 300 yds @75-84% of Threshold Pace (Zone 1) (100 swim, 100 kick, 100 pull) Main Set Zone 3-5 (15 seconds rest in-between): - 200 yds @96-100% of Threshold Pace (Zone 3)(Pull) - 150 yds @96-100% of Threshold Pace (Zone 3)(Swim) - 100 yds @106-115% of Threshold Pace (Zone 5)(Sprint) - 50 yds @106-115% of Threshold Pace (Zone 5)(Pull) - 200 yds @96-100% of Threshold Pace (Zone 3)(Swim) - 150 yds @96-100% of Threshold Pace (Zone 3)(Sprint) - 100 yds @106-115% of Threshold Pace (Zone 5)(Pull) - 50 yds @106-115% of Threshold Pace (Zone 5) (Swim) - 200 yds @96-100% of Threshold Pace (Zone 3)(Sprint) - 150 yds @106-115% of Threshold Pace (Zone 5)(Pull) - 100 yds @106-115 % of Threshold Pace (Zone 5)(Swim) - 50 yds @106-115% of Threshold Pace (Zone 5)(Sprint) Cool Down - 100 yds @75-84% of Threshold Pace (Zone 1)


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Trevan 3y ago
I ran into one of your haters at the end of my swim. I didn’t think they actually existed. Said I shouldn’t trust your training program. I said it sure as hell is working for me. Great swim today!

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