Vineman Ironman 70.3 Swim Workouts - Weeks 11 & 12

#1

Warm Up:

300 swim, 300 w/drills, 2 x 75 build
Main Set:
500 steady pace @ :20 rest
10 x 50 strong @ :10 rest
500 cruise

NOTE: in week 12 main set is only 500 steady / 5 x 50

WD:

6 x25 drill ez

#2

Warm Up:

200 swim, 300 w/drills, 2 x 50 build to fast
Main Set:
5x100strong
250 - steady
500 cruise

250 strong

NOTE: In Week 12 Main Set is 5 x 100 Strong

Warm Down:

300 easy choice

#3 (for week 11 only)

WU

8 x 50 drill & swim
Main Set:
2x1000 @ :30 rest OR Open Water

WD

6 x 50 drill