Swim45minIntermediateSession Overview Hypoxic training restricts your breathing frequency during swim sets, forcing your body to become more efficient at oxygen use and your mind to stay calm under respiratory stress. For triathletes, this transfers directly to open water racing — where choppy conditions, cold water, or the chaos of a mass start can disrupt your…
Swim45minBeginnerSession Overview This 45-minute pool drill session focuses on three key technique drills that build a better freestyle stroke for triathlon swimming: catch-up (timing), fingertip drag (recovery), and zipper (body rotation). These drills address the most common technical flaws in triathlete swimmers and translate directly to better open water efficiency and race speed. What You’ll…
Swim45minIntermediateSession Overview An endurance-focused kick set designed to build lower-body propulsion and improve overall swim economy. Suitable for intermediate swimmers looking to strengthen their kick without relying on arm pull. Total session time is approximately 45 minutes. What You’ll Need Kickboard (standard pool kickboard) Fins (optional — use to build confidence or reduce intensity) Pull…
Swim30minBeginnerSession Overview This 30-minute active recovery swim is designed to be used the day after a hard bike or run session. The goal is not fitness — it’s to increase blood flow, flush lactic acid from tired muscles and maintain body awareness in the water without adding meaningful training stress. Beginners and returning swimmers will…
Swim30minBeginnerSession Overview If you’re new to triathlon swimming, this 30-minute beginner pool session is your starting point. It keeps total distance low and breaks the swim into short, manageable chunks — building your confidence, breathing rhythm, and basic freestyle technique without overwhelming you. By the end, you’ll have swum 600-700m at your own pace. What…
Swim45minIntermediateSession Overview This 45-minute pool session focuses on bilateral breathing technique — the skill of breathing to both sides every three strokes. Mastering bilateral breathing creates a more balanced, efficient stroke and is essential for open water swimming where conditions dictate which side you breathe on. What You’ll Need Access to a 25m or 50m…
Swim45minIntermediateSession Overview This 45-minute pool session uses a descending effort format — each repetition is faster than the last. You will develop race-pace control, sharpened speed awareness, and the ability to finish strong when fatigued, all skills that transfer directly to triathlon swim performance. What You’ll Need Access to a 25m or 50m swimming pool…
Swim45minIntermediateThe high elbow catch is one of the most powerful techniques you can develop as a triathlete swimmer. By keeping the elbow high during the initial catch phase, you create a larger paddle surface with your hand, forearm, and upper arm — dramatically increasing propulsive force. This 45-minute session uses progressive drills to build the…
Swim60minIntermediateSession Overview This 60-minute pool session targets your swim threshold — the pace you can sustain at the upper limit of aerobic effort. By repeatedly hitting this intensity in a structured format, you train your body to clear lactate more efficiently and hold a faster pace for longer. It is the most direct route to…
Swim30minBeginnerSession Overview This gentle pool recovery session uses backstroke to actively flush tired muscles, mobilise the shoulders, and keep your body moving without adding fatigue. It is perfect for the day after a hard run or bike session, and works well for all ability levels who need a light active recovery day. What You’ll Need…
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