Tuesday, Apr 21, 2026
Tri base → buildPool swim: aerobic development + pacing
Swim
Target volume: 1400-1800m
Intensity
Mostly Z1-Z3
Workout Segments
Warm-up
8 min
300m easy + 4×25m build, 15s rest
Drills
8 min
4×50m drill/swim, 20s rest
Main set
22 min
8×100m steady, 20–25s rest. Negative split last 2 reps.
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