Name: Playbook - James Lawrence Iron Cowboy - W2/D6 Swim (Workout 2)
Uploaded: 2022-11-15T18:00:20.355Z
Duration: 45 min
Description: W2/D6 Swim (Workout 2)

WORKOUT #2
Swim Simple: 50 minutes

2650 yards/meters. You can kick with or without fins.

Workout Details:
Warm-up: 
1400 yds @75-84 % of Threshold Pace (Zone 1)
2x200 (50 kick, 50 swim, 50 kick, 50 swim), 3x100 Easy

Main Set:
- Hard 200 yds @96-100% of Threshold Pace (Zone 3)
- Easy 20 sec @0% of Threshold Pace (REST)
 
2x
- Hard 75 yds @102-115% of Threshold Pace (Zones 4-5)
- Easy 10 sec @0% of Threshold Pace (REST)

- Hard 150 yds @96-100% of Threshold Pace (Zone 3)
- Easy 20 sec @0% of Threshold Pace (REST)

2x
- Hard 125 yds @102-115% of Threshold Pace (Zones 4-5)
- Easy 20 sec @0% of Threshold Pace (REST)

- Hard 100 yds @102-106% of Threshold Pace (Zone 4)
- Easy 20 sec @0% of Threshold Pace (REST)

2x
- Hard 75 yds @106-115% of Threshold Pace (Zone 5)
- Easy 20 sec @0% of Threshold Pace (REST)

- Hard 50 yds @106-115% of Threshold Pace (Zone 5)
- Easy 10 sec @0% of Threshold Pace (REST)

Cool Down:
- 200 yds @75-84% of Threshold Pace (Zone 1)

Warm-up: 
1400 yds @75-84% of Threshold Pace (Zone 1)
2x200 (50 kick, 50 swim, 50 kick, 50 swim), 3x100 Easy

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

(50 kick, 50 swim, 50 kick, 50 swim)

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

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

(50 kick, 50 swim, 50 kick, 50 swim)

Warm up

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

Swim @102-115% of Threshold Pace (Zones 4-5)

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

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

W2/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!

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/D6 Swim (Workout 2)

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