Swim45minIntermediateSession Overview A fartlek swim session brings the spontaneous, unstructured speed of fartlek running into the pool. Rather than fixed rep distances, you vary your pace in response to how you feel — fast when you feel good, easy when you need recovery. This approach develops both speed and race awareness, and is a refreshing…
Swim45minAdvancedSession Overview A swim band (or ankle band) session removes the kick entirely, forcing you to rely solely on your arm catch and pull for propulsion. This is one of the most effective tools for improving your front-end power and high-elbow catch technique. Expect to swim slower than usual — that is normal and the…
Swim30minAdvancedSession Overview This short, sharp 30-minute pool session develops raw swim speed through 50m sprint repeats. Sprint sets train your fast-twitch muscle fibres, increase stroke rate under effort, and build the explosive capacity to surge off the start or around buoys on race day. Short and intense, this session punches well above its time investment…
Swim45minIntermediateSession Overview This 45-minute pool session uses swim paddles and a pull buoy to isolate and strengthen your upper body pull, developing the catch and high-elbow technique that produces fast, efficient freestyle. By removing your kick, you are forced to rely entirely on your arm stroke for propulsion — exposing weaknesses in your catch phase…
Swim45minIntermediateSession Overview A 2km swim time trial is one of the most valuable sessions in any triathlete’s training week — it gives you a clear benchmark of your swim fitness, helps you calculate your Critical Swim Speed (CSS), and tests your ability to hold pace under pressure. This 45-minute session is structured to get you…
Swim45minBeginnerSession Overview This 45-minute kick-focused swim session develops lower body propulsion, improves ankle flexibility, and teaches you to maintain a streamlined body position — all critical for efficient open water and pool swimming. Most triathletes underutilise their kick; this session addresses that gap and helps you build a more balanced freestyle technique. What You’ll Need…
Swim45minIntermediateSession Overview This 45-minute pull buoy swim session isolates your upper body to build catch strength, improve arm mechanics, and develop the pulling power that drives you through the water in open water races. By removing kick from the equation, you’ll immediately notice where your technique breaks down — and build the strength to fix…
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,…
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