Swim45minIntermediateSession Overview The classic masters descending set — 400m down to 100m with reducing rest intervals — combines endurance loading at longer distances with genuine speed work at shorter efforts. It rewards pacing discipline and punishes early aggression, making it one of the most effective sessions for building triathlon-specific swimming economy across all event distances….
Swim30minBeginnerSession Overview This 1,200m pool session is designed for the day before or morning of a sprint triathlon — gentle enough to leave you feeling fresh, but structured enough to activate your swim mechanics and prime your body for effort. The goal is neural activation and technique reinforcement, not training load. If you leave the…
Swim60minIntermediateSession Overview This broken-format CSS session uses 6 rounds of (100+50)m with minimal rest between the two pieces — training your body to hold race pace when fatigued. Ideal for intermediate swimmers building threshold endurance ahead of open water race season. What You’ll Need Pool lane — 25m or 50m Pace clock or swim watch…
Swim60minAdvancedSession Overview The broken 3000m session uses a time-based interval structure to reward faster swimming with more rest — which means pacing matters. Cover the full 3,000m distance as six 500m efforts on a rolling interval (your target 500m time plus a fixed rest period), then race your final rep to find out how much…
Swim90min+AdvancedSession Overview This advanced 90-minute+ brick session alternates between 400m pool swims and 2km runs for four complete rounds, training your body to rapidly switch between energy systems. It builds the race-specific fitness needed for aquathlons and multisport events, and sharpens the mental discipline of managing effort across repeated sport transitions. What You’ll Need Pool…
Swim45minIntermediateSession Overview This 45-minute VO2max pool session uses 10 x 100m efforts at critical swim speed or slightly faster, with short 20-second rest periods to keep your aerobic system under sustained pressure. It’s designed for intermediate swimmers who can hold consistent pacing across a set and want to push their swim ceiling ahead of race…
Swim90min+AdvancedSession Overview This session covers the full 3800m Ironman swim distance in a pool, building the confidence and aerobic base you need to tackle race day. Using a structured combination of easy and moderate-paced sets, it trains your body to hold form over a long continuous effort — the exact challenge of an open water…
Swim45minIntermediateSession Overview This sprint pyramid swim builds raw speed and lactic acid tolerance by ascending from 50m to 200m and descending back down, targeting near-maximal effort on every rep. It’s ideal for intermediate swimmers looking to sharpen sprint mechanics ahead of race season. What You’ll Need Pool (25m or 50m) Swim watch or poolside clock…
Swim60minIntermediateSession Overview This 2200m pool session combines CSS (Critical Swim Speed) pace work with swim paddles to develop both your aerobic threshold and upper-body pulling power. By adding paddles to CSS intervals, you’ll build the catch and pull mechanics that translate directly to faster open water splits with less energy expenditure. What You’ll Need Swim…
Swim45minSession Overview This session alternates between swim bands (resistance) and paddles plus pull buoy (amplification) to develop upper body power and a stronger catch. Contrasting restriction and enhancement within the same session builds proprioceptive awareness that transfers directly to faster, more efficient pool and open water swimming. What You’ll Need Swim resistance band (ankle band…
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