Name: Playbook - James Lawrence Iron Cowboy - W2/D2 Swim
Uploaded: 2022-11-15T18:00:20.317Z
Duration: 45 min
Description: W2/D2 Swim

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)

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

Swim @102-106% of Threshold Pace (Zone 4)

W2/D2 Swim

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!

Trevan

W1/D1 Run

W1/D2 Swim

Lina

W1/D3 Bike

New 500 yard record. Beat my one from earlier this week by 20 sec!

W1/D4 Swim

W1/D5 Run

W1/D6 Bike (Workout 1)

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!

W2/D2 Swim

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