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)