Name: Playbook - James Lawrence Iron Cowboy - W6/D3 Swim (Workout 2)
Uploaded: 2022-11-15T18:00:20.509Z
Duration: 20 min
Description: W6/D3 Swim (Workout 2)

WORKOUT #2

Swim 2X500 Endurance :20 minutes

You may kick with or without fins

Workout Details: 
Warm-up: 
300 yds @75-84% of Threshold Pace (Zone 1)
(100 swim, 200 kick)

2x500 at sprint race pace...keep your HR under control. Rest 1 minute in-between
- Hard 500 yds @91-96% of Threshold Pace (High Zone 2)
- Easy 1 min @0% of Threshold Pace (REST)

Cool Down:
- 100 yds @75-84% of Threshold Pace (Zone 1)

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

(100 swim, 200 kick)

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

Swim @91-96% of Threshold Pace (High Zone 2)

W6/D3 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

W1/D1 Run

W1/D2 Swim

Lina

W1/D3 Bike

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

W1/D4 Swim

W1/D5 Run

W1/D6 Bike (Workout 1)

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!

W6/D3 Swim (Workout 2)

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