W5/D2 Swim (Workout 1)

Day 2 WORKOUT #1 Swim Simple Swim :50 minutes 2650 yards/meters. You can kick with or without fins. Workout Details: Warm-up: 1400 yds @75-84% of Threshold Pace (Zone 1) - 2x200 (50 kick, 50 swim, 50 kick, 50 swim) - 3x100 Easy Main Set; - Hard 200 yds @96-100% of Threshold Pace (Zone 3) - Easy 20 sec @0% of Threshold Pace (REST) 2x - Hard 75yds @102-115% of Threshold Pace (Zones 4-5) - Easy 10 sec @0% of Threshold Pace (REST) - Hard 150 yds @96-100% of Threshold Pace (Zone 3) - Easy 20 sec @0% of Threshold Pace (REST) 2x - Hard 125 yds @102-115% of Threshold Pace (Zones 4-5) - Easy 20 sec @0% of Threshold Pace (REST) - Hard 100 yds @102-106% of Threshold Pace (Zone 4) - Easy 20 sec @0% of Threshold Pace (REST) 2x - Hard 75 yds @106-115% of Threshold Pace (Zone 5) - Easy 20 sec @0% of Threshold Pace (REST) - Hard 50 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)