Day 4
WORKOUT #1
Swim 200’s yds/meters. 30 minutes
Workout Details:
Warm-up:
- 200 yds @75-84% of Threshold Pace
Main Set:
3 x 200 yd sprint on 15 seconds rest
- Hard 200 yds @96-100% of Threshold Pace (Zone 3)
- Easy 15 sec @0% of Threshold Pace (REST)
- 250 yds @75-84% of Threshold Pace (Zone 1)
10 x 25 sprint on 10 seconds rest
- Hard 25 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)