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)