Name: Playbook - James Lawrence Iron Cowboy - W1/D6 Swim (Workout 2)
Uploaded: 2022-11-15T18:00:20.301Z
Duration: 45 min
Description: W1/D6 Swim (Workout 2)

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!

Trevan

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)

Swim @75-84% of Threshold Pace (Zone 1)

(100 swim, 100 kick, 100 pull)

Swim @75-84% of Threshold Pace (Zone 1)

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)

Swim @ 96-100 % of Threshold Pace (Zone 3)
PULL

Swim @ 96-100 % of Threshold Pace (Zone 3)

Swim @ 96-100 % of Threshold Pace (Zone 3)
SWIM

Swim @106-115% of Threshold Pace (Zone 5)
SPRINT

Swim @106-115% of Threshold Pace (Zone 5)

Swim @106-115% of Threshold Pace (Zone 5)
PULL

Swim @ 96-100 % of Threshold Pace (Zone 3)
SPRINT

Swim @106-115% of Threshold Pace (Zone 5)
SWIM

Main set

W1/D6 Swim (Workout 2)

Emily

That was a good time! Didn’t think I’d be able to hold a 5:30 pace for each minute but we got it done!

W1/D6 Swim (Workout 2)

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