W3/D2 Swim (Workout 2)

WORKOUT #2 Swim 75 Sprint Swim: 1:00 hour 2900 yards/meters. This workout requires paddles to be completed as written but can be done without. You may kick with or without fins. Workout Details: Warm-up: - 600 yds @75-84% of Threshold Pace (200 swim, 200 kick, 200 pull) 12x50 Zone 5 Free (20 seconds rest) - Hard 50 yds @106-120% of Threshold Pace (Zone 5) - Easy 20 sec @75-84% of Threshold Pace (Zone 1) 4x25 Zone 5 Free Sprint on (10 seconds rest) - Hard 25 yds @106-120% of Threshold Pace (Zone 5) - Easy 10 sec @75-84% of Threshold Pace (Zone 1) 4x50 Zone 5 (on 20 seconds rest) - Hard 50 yds @106-120% of Threshold Pace (Zone 5) - Easy 20 sec @75-84% of Threshold Pace (Zone 1) 4x75 Zone 5 (on 25 seconds rest) - Hard 75 yds @106-120% of Threshold Pace (Zone 5) - Easy 25 sec @75-84% of Threshold Pace (Zone 1) 4x100 Zone 5 Sprint (rest 20 seconds) - Hard 100 yds @106-120% of Threshold Pace (Zone 5) - Easy 20 sec @0% of Threshold Pace (Zone 1) Cool Down: 200 yds @75-84% of Threshold Pace (Zone 1)