W2/D4 Swim (Workout 2)

WORKOUT #2 Swim Short Sprints:30 minutes Workout Details: Warm-up: - 200 yds @75-84% of Threshold Pace (Zone 1) Main Set: 4 x 25 Zone 5 Sprint free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 4 x 25 Zone 1 Fast Kick - Hard 25 yds @75-84% of Threshold Pace (Zone 1) - Easy 10 sec @0% of Threshold Pace (REST) 4 x 25 Zone 5 Sprint - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 100 Zone 1 easy Swim - 100 yds @75-84% of Threshold Pace (Zone 1) 4 x 25 Zone 5 Sprint free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 100 Zone 1 easy Swim - 100 yds @75-84% of Threshold Pace (Zone 1) 4 x 25 Zone 5 Sprint free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 100 Zone 1 easy Swim - 100 yds @75-84% of Threshold Pace (Zone 1) 4 x 25 Zone 5 Sprint free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 200 Zone 3 - Hard 200 yds @96-100% of Threshold Pace (Zone 3) - Easy 30 sec @0% of Threshold Pace Cool Down: - 200 yds @75-84% of Threshold Pace (Zone 1)