For most people, there is a good correlation between RPEs and exercise heart rates. You can easily calculate your heart rates for each of the different RPEs and training zones by filling in the Personal Training-Zone Chart using your SLTHR from your T-20 swim.
Over time, your swimming lactate-threshold heart rate will change in response to your level and volume of training. Each time you do a T-swim, you are, in effect, retesting for your SLTHR (assuming that you do the swim according to the instructions and truly give your best effort—you should finish knowing you gave it everything you had). It is important, though, that you do not speed up or slow down during the last few minutes of your T-swim. This will ensure that your IHR at the end of the swim represents your average level of effort during the swim. If you have an HRM that will give you an average heart rate across a given interval, you can stop swimming for a few seconds at about the halfway point of the T-swim to start that interval. This will allow you to simply go for it through the rest of the swim and not have to worry about the “don’t speed up near the end” restriction (just be sure to stop the interval as soon as you finish the swim). In this case, use the HRM average for that interval as your SLTHR.
As you experience higher SLTHRs in your T-swims, you should recalculate your heart-rate training zones. Similarly, if after a period of reduced training you experience lower SLTHRs in your T-swims, you should recalculate your chart entries. But if you simply have an off day or if you give your T-swim something less than your best effort, do not recalculate your chart entries.
Personal Training-Zone Chart
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