Swimming · long · 31 min
Continuous Swim
Twenty minutes of unbroken easy swimming. Rhythm over speed.
Step 1 of 3
Warm-up
Z1 recovery
6:00
Very easy, almost lazy · RPE 2–3 · You can sing
Easy and loose — let the heart rate rise gradually.
Full session
- Warm-up6 min · Z1 recovery
- Continuous easy swim20 min · Z2 easy
- Cooldown5 min · Z1 recovery