Tuesday, Mar 10, 2026
Trail 5K prepPool swim: technique + aerobic re-entry
Swim
Target volume: 1000-1300m
Intensity
Mostly Z1-Z3
Workout Segments
Warm-up
8 min
200m easy + 4×25m build (easy→steady), 15s rest
Drills
12 min
6×50m (25m drill + 25m swim): catch-up, fingertip drag, side-kick; 20s rest
Main set
18 min
6×100m steady, 25–30s rest. Focus: long exhale, relaxed kick.
Cool-down
7 min
200m very easy + 4×25m easy backstroke (optional)
Equipment Needed
swimsuit
goggles
cap (pool)
pull buoy (optional)
paddles (optional, technique-only)
Weather Alternatives
Swim alternative:
30–40 min easy cardio (rower/elliptical) + 10 min shoulder mobility + 10 min core.
Intensity Guide
RPE 1–10: 1–10. 2–3 very easy, 4–5 easy/steady, 6 tempo, 7 race effort, 8 hard, 9–10 maximal.
Zones: Z1 recovery, Z2 aerobic, Z3 tempo, Z4 threshold, Z5 VO2