Tuesday, Mar 31, 2026
Recovery + tri rebasePool swim: recovery + feel for water
Swim
Target volume: 800-1100m
Intensity
Mostly Z1-Z3
Workout Segments
Warm-up
10 min
300m very easy
Technique
15 min
10×50m easy, perfect form, 20s rest
Easy aerobic
12 min
1×200m steady + 4×25m relaxed build
Cool-down
8 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