Easy swim · 16 lengths recovery

Aerobic work with no impact

Time~26m

Distance—

DifficultyEasy

Your best logged swim is 21 lengths (525 m) and the median is 12, so this sits inside what you have already done. Rest on the wall whenever you need it — the lengths are the session, not the clock. Never swim hard the day before Thursday's quality run.

Route: Flat and short. Nothing to prove here.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): easy 6:12–6:52 · long 6:02–6:37 /km — trust these over the printed bands.

Instructions

Warm-up

12 lengths easy, whatever stroke feels loose

Steady

216 × 25 m easy — rest on the wall as needed

Cooldown

32 lengths easy, mixed strokes

Read

4Fitbit records no heart rate in water, so this session is judged on lengths and on how it felt — nothing else.