Tuesday, Mar 17, 2026
Trail 5K prepPool swim: drills + longer steady reps
Swim
Target volume: 1200-1500m
Intensity
Mostly Z1-Z3
Workout Segments
Warm-up
8 min
300m easy (mix strokes if needed)
Drills
10 min
8×25m drill (choice) + 25m easy swim, 15–20s rest
Main set
20 min
4×200m steady, 30s rest. Keep pace even.
Cool-down
7 min
200m easy
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