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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W6/D2 Swim (Workout 2)

5.0|30 min
WORKOUT Swim Short Sprints With Builds :30 minutes This workout requires paddles to complete as written but can be done without. You may kick with or without fins. Workout Details: Warm-up: 300 yds @ 75-84 % of Threshold Pace (Zone 1) (100 easy swim, 4X50 kick) 4X25 Zone 5 Sprint - Hard 25 yds @106-115% of Threshold Pace - Easy 10 sec @0% of Threshold Pace (REST) 4x50 Zone 5 Sprint - Hard 50 yds @106-115% of Threshold Pace - Easy 10 sec @0% of Threshold Pace (REST) 2x100 Zone 1 Easy - Hard 100 yds @75-84% of Threshold Pace (Zone 1) - Easy 10 sec @0% of Threshold Pace 200 Zone 3 - 200 yds @96-100% of Threshold Pace (Zone 3) 150 Zone 1 Pull - 150 yds @75-84% of Threshold Pace (Zone 1) 4x50 build Zone 4-5 (each one gets faster) - Hard 50 yds @102-115% of Threshold Pace - Easy 10 sec @0% of Threshold Pace (REST) 2x100 Zone 4-5 build (each one gets faster) - Hard 100 yds @102-115% of Threshold Pace - Easy 10 sec @0% of Threshold Pace (REST) 200 Zone 2 - 200 yds @91-96% of Threshold Pace (Zone 2) 150 Zone 1 Pull - 150 yds @75-84% of Threshold Pace (Zone 1) Cool Down: - 200 yds @75-84% of Threshold Pace (Zone 1)

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