W5/D4 Swim (Workout 1)

Day 4 Swim Short Sprints :30 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: - 400 yds @75-84% of Threshold Pace (Zone 1) (200 easy, 4x50 drill/swim) 4x25 Zone 5 Sprint Free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 4x25 Zone 1 Fast Kick - Hard 25 yds @75-84% of Threshold Pace (Zone 1) - Easy 10 sec @0% of Threshold Pace (REST) 4x25 Zone 5 Sprint - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 100 Zone 1 Easy Swim - 100 yds @75-84% of Threshold Pace (Zone 1) 4x25 Zone 5 Sprint Free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 100 Zone 1 Easy - 100 yds @ 75-84 % of Threshold Pace (Zone 1) 4x25 Zone 5 Sprint Free - Hard 25 yds @106-115% of Threshold Pace (Zone 5) - Easy 10 sec @0% of Threshold Pace (REST) 100 Zone 1 Pull Easy - 100 yds @75-84% of Threshold Pace (Zone 1) 4x25 Zone 5 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)