Swim30minBeginnerSession Overview This short speed pyramid is perfect for beginner triathletes who want to build confidence swimming at pace. In under 30 minutes, you will complete descending-distance efforts that teach your body what faster swimming feels like — without the commitment or recovery cost of a full interval session. What You’ll Need 25m or 50m…
Swim45minIntermediateSession Overview This CSS ladder swim uses your critical swim speed (CSS) pace to build speed and endurance simultaneously. Perfect for intermediate triathletes looking to sharpen race-pace swimming, this 45-minute session challenges you to hold threshold effort across descending distances without collapsing your form. What You’ll Need Pool access (25m or 50m) Swim watch or…
Swim45minAdvancedSession Overview This IRONMAN taper swim keeps your stroke mechanics sharp and your feel for the water strong in race week without adding any meaningful fatigue. The 2000m session at easy effort with interspersed technique drills is designed for advanced athletes in the final 5–7 days before an IRONMAN or 70.3 race. You should finish…
Swim45minIntermediateSession Overview This descending 100m swim set is designed for intermediate triathletes looking to build speed and sharpen race-pace awareness. You start each 100m rep at a controlled effort and progressively get faster through the set, training your body to negative-split and finishing each rep quicker than the last. It is an excellent pre-season speed…
Swim45minIntermediateSession Overview A punchy 2000m pool session targeting raw swim speed through short, sharp sprint repeats with minimal rest. This session develops your top-end pace and anaerobic capacity — useful for race starts, buoy turns, and the ability to surge when needed in open water. Suitable for intermediate swimmers comfortable with 2km in the pool….
Swim45minBeginnerSession Overview This 45-minute pool session is designed for the day after a long or hard bike ride. The goal is not fitness — it is active recovery with a technique focus that reinforces good movement patterns when your body is slightly fatigued. Beginner triathletes will find this session doubles as excellent stroke refinement work…
Swim60minAdvancedSession Overview This challenging 60-minute pool session builds the sustained endurance required for 1900m to 3800m open water swims. Using progressive rest structures and long continuous efforts, you will develop aerobic swimming capacity and mental resilience for IRONMAN and 70.3 swim legs. Designed for advanced triathletes in peak or race-prep training phases. What You’ll Need…
Swim60minIntermediateSession Overview The pyramid swim set is a classic interval session that develops both speed and aerobic endurance simultaneously. By swimming progressively longer distances then back down again, you build lactate clearance, pacing awareness and race-pace fitness in a single 60-minute pool session. This is an excellent workout for intermediate swimmers targeting triathlon swim performance….
Swim30minBeginnerSession Overview This gentle 30-minute pool session uses a variety of strokes as active recovery. By mixing backstroke, breaststroke and easy freestyle, you maintain swim frequency, flush out muscle soreness and improve body awareness in the water — all without adding training stress. What You’ll Need Pool access Swimwear, cap and goggles Optional: pull buoy…
Swim60minIntermediateSession Overview This 60-minute pool session builds toward a continuous 2km swim — the key endurance benchmark for Olympic distance triathlon preparation. By holding a steady aerobic pace for the full distance, you develop the mental toughness, stroke efficiency and cardiovascular fitness needed to exit the water feeling strong. What You’ll Need Pool access (50m…
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