Name: Playbook - James Lawrence Iron Cowboy - W3/D6 Swim (Workout 2)
Uploaded: 2022-11-15T18:00:20.404Z
Duration: 30 min
Description: W3/D6 Swim (Workout 2)

WORKOUT

Swim 2 x 500 yds/meters. Endurance Swim: 30 minutes

You may kick with or without fins

Workout Details:
Warm-up:
- 200 yds @75-84% of Threshold Pace (Zone 1) (100 swim, 100 kick)

2 x 500 at Sprint race pace...keep your HR under control. Rest 1 minute in-between
- Hard 500 yds @91-96% of Threshold Pace
- Easy 1 min @0% of Threshold Pace (REST)

Cool Down:
- 100 yds @75-84% of Threshold Pace

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

(100 swim, 100 kick)

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

Swim @91-96% of Threshold Pace (Sprint race pace)

W3/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!

W3/D6 Swim (Workout 2)

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