Name: Playbook - James Lawrence Iron Cowboy - W4/D3 Swim
Uploaded: 2022-11-15T18:00:20.417Z
Duration: 45 min
Description: W4/D3 Swim

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)

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

(200 easy, 8x50 drill/swim)

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

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

Sprint Free

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

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

Fast Kick

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

Sprint

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

Easy Swim

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

Easy

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

Pull Easy

W4/D3 Swim

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!

W4/D3 Swim

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