Name: Playbook - James Lawrence Iron Cowboy - W6/D2 Swim (Workout 2)
Uploaded: 2022-11-15T18:00:20.500Z
Duration: 30 min
Description: W6/D2 Swim (Workout 2)

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)

Swim @75-84% of Threshold Pace (Zone 1)

(100 easy swim, 4X50 kick)

Swim @75-84% of Threshold Pace (Zone 1)

Swim @106-115% of Threshold Pace (Zone 5)

Swim @96-100% of Threshold Pace (Zone 3)

Swim @102-115% of Threshold Pace (Zones 4-5)

Swim @91-96% of Threshold Pace (Zones 2-3)

W6/D2 Swim (Workout 2)

Emily

That was a good time! Didn’t think I’d be able to hold a 5:30 pace for each minute but we got it done!

Trevan

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Lina

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New 500 yard record. Beat my one from earlier this week by 20 sec!

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I ran into one of your haters at the end of my swim. I didn’t think they actually existed. Said I shouldn’t trust your training program. I said it sure as hell is working for me. Great swim today!

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