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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W2/D2 Swim

5.0|45 min
Day 2 Swim Broken 300 Swim: 20 minutes This workout requires fins to be completed as written but can be done without. You may kick with or without fins. Yds/meters Workout Detail: Warm-up: 200 yds @ 75-84 % of Threshold Pace (Zone 1) 300 Zone 4 broken (sprint): 100, 2x50, 4x25-10 seconds rest - Hard 300 yds @ 102-106 % of Threshold Pace (Zone 4) - Easy 30 sec @ 0 % of Threshold Pace (REST) 300 Zone 4 broken (sprint): 25, 50, 75, 75, 50, 25 - Hard 300 yds @ 102-106 % of Threshold Pace (Zone 4) - Easy 30 sec @ 0 % of Threshold Pace (REST) Cool Down: - 200 yds @ 75-84 % of Threshold Pace (Zone 1)

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