Swim45minIntermediateSession Overview A broken time trial swaps one continuous 1650m effort for the same total distance split into chunks with brief rest — giving you a genuine benchmark of your CSS (Critical Swim Speed) pace without the pacing risk of blowing up 300m from the wall on a solo time trial. What You’ll Need Pool…
Swim45minIntermediateSession Overview This 45-minute session is built for early mornings when the pool is quiet, the water hasn’t warmed up under the sun, and you can bank quality training before the day’s heat makes any outdoor session harder work than it needs to be. The main set uses threshold-pace intervals to build swim fitness without…
Swim45minIntermediateSession Overview Shoulder issues are one of the most common reasons masters-age triathletes end up cutting their swim training rather than improving it. This session is built around catch and rotation drills that reduce load through the front of the shoulder — the classic impingement zone — while still building the stroke efficiency that makes…
Swim30minAdvancedSession Overview This session uses a drag suit or mini swim parachute to add resistance through the pull, building the raw pulling strength that carries over to a stronger, more efficient catch at race pace. Best for intermediate and advanced swimmers with solid technique already — resistance work exaggerates existing form flaws, so it’s not…
Swim45minIntermediateSession Overview A “broken” time trial splits a continuous benchmark swim into shorter reps with brief rest, which lets you check your split against target pace mid-effort rather than finding out you went out too fast only after it’s too late to fix. This session benchmarks 1000m at your goal race pace and works well…
Swim45minIntermediateSession Overview Most triathletes never race in a pool, but plenty train in one — and dead time spent gliding into the wall, fumbling a turn, and pushing off slowly adds up over a long session. This session isolates turns and push-offs as a skill in their own right, so your wall transitions stop being…
Swim30minBeginnerSession Overview A short, easy-effort pool session designed for the day after a long ride, when your legs need rest but movement helps circulation and recovery. The focus is entirely on technique — catch and body position — not fitness. What You’ll Need Pool access Pull buoy Optional: fins for the technique drills Warm-Up (5…
Swim60minIntermediateSession Overview Three 800m repeats with descending pace — each rep faster than the last — trains you to run on a negative split, save something for the final 400m, and execute race pace under accumulated fatigue. An intermediate pool session building aerobic capacity and pace discipline. What You’ll Need 25m or 50m pool Swim…
Swim90min+IntermediateSession Overview The 10x400m CSS threshold set is a high-volume aerobic swim session designed for triathletes targeting 70.3 or Ironman swims. Holding critical swim speed (CSS) pace across 10 repetitions of 400m builds the aerobic base and lactate tolerance required to sustain your race swim pace when fatigued. Total distance with warm-up and cool-down is…
BikeSwim90min-plusAdvancedSession Overview A structured two-a-day combining a morning pool swim with an afternoon brick session. This format is used in the final 8-10 weeks before an A-race by advanced triathletes who need to build fatigue resistance and transition efficiency without exceeding sustainable weekly training stress. Total duration: approximately 90-100 minutes across both sessions. What You’ll…
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