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James Lawrence Iron CowboyJames Lawrence Iron Cowboy
/Triathlon Winter

W6/D5 Swim (Workout 2)

5.0|75 min
WORKOUT #2 Swim Broken 1000 1:15 minutes 3000 yards. You may drill and kick with or without fins. Workout Details: Warm-up: 300 yds @75-84% of Threshold Pace (Zone 1) (100 drill, 100 swim, 100 kick) Broken 1000 Zone 3: 5x100 negative split (second half of the 100 is faster than the first) - Hard 100 yds @96-100% of Threshold Pace (Zone 3) - Easy 20 sec @0% of Threshold Pace (REST) 5x100 done as 100 SPRINT, 100 race pace, 100 kick, 100 SPRINT - Hard 100 yds @96-100% of Threshold Pace (Zone 3) - Easy 20 sec @0% of Threshold Pace (REST) Cool Down: 100 yds @75-84% of Threshold Pace (Zone 1)

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