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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W4/D3 Swim

5.0|45 min
Day 3 Swim Short Sprints: 45 minutes This workout requires paddles to complete as written but can be done without. You may kick and drill with or without fins. Workout Details: Warm-up - 600 yds @75-84% of Threshold Pace (Zone 1) (200 easy, 8x50 drill/swim) 8 x 25 Sprint Free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 4 x 25 Fast Kick - Hard 25 yds @75-84% of Threshold Pace (Zone 1) - Easy 10 sec @0% of Threshold Pace (REST) 8 x 25 Sprint - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 100 Easy Swim - 100 yds @75-84% of Threshold Pace (Zone 1) 8 x 25 Sprint Free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 100 Easy - 100 yds @75-84% of Threshold Pace (Zone 1) 8 x 25 Sprint Free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 100 Pull Easy - 100 yds @75-84% of Threshold Pace (Zone 1) 8 x 25 Sprint Free - 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)

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