Swim30minBeginnerSession Overview If you’re new to swimming or returning after a long break, this 30-minute beginner pool session gives you a structured, confidence-building workout that focuses on relaxed breathing and basic stroke efficiency. By the end, you’ll have covered 800–1000m and started building the aerobic base every triathlete needs in the water. What You’ll Need…
Swim45minAdvancedSession Overview This 45-minute threshold swim session targets your Critical Swim Speed (CSS) — the pace you can sustain for long efforts without accumulating excessive lactate. It’s designed for intermediate to advanced swimmers looking to improve race pace endurance and mental toughness in the water. What You’ll Need Access to a 25m or 50m pool…
Swim30minBeginnerThis 30-minute recovery swim promotes active recovery without adding training stress. The gentle movement increases blood flow to tired muscles, helping flush metabolic waste whilst maintaining your feel for the water. Resist the temptation to push hard—today is about recovery, not fitness. Session Overview Duration: 30 minutesTotal Distance: 800-1000mIntensity: Very easy (zone 1)Focus: Relaxation, technique,…
Swim45minIntermediateSession Overview This 45-minute pool session develops swimming speed through short, intense intervals with adequate rest. It is designed for intermediate swimmers who have a solid freestyle technique and want to improve their pace for triathlon racing. Total swim distance is approximately 2,000 metres. What You’ll Need Swim goggles and cap Kickboard (optional for warm-up)…
Swim45minIntermediateSession Overview This 45-minute pool session focuses on improving your catch and pull — the two phases of the freestyle stroke where you generate the most propulsion. Ideal for intermediate swimmers looking to move more water with each stroke and reduce wasted energy. What You’ll Need Swim goggles and cap Pull buoy Paddles (optional —…
Swim30minBeginnerA steady-paced pool swim session focused on building aerobic endurance. Perfect for maintaining fitness and improving your base-level swimming capacity. Warm-up (5 minutes) 200m easy freestyle, focus on smooth stroke technique 4 x 50m drill/swim (catch-up drill, fingertip drag) Main Set (20 minutes) 8 x 100m at steady aerobic pace (RPE 5-6) Rest 15-20 seconds…