Swim60minSession Overview This session builds aerobic endurance by progressively increasing repetition distance — from 100m blocks up to a 400m closing rep. The ascending format trains you to hold pace as effort accumulates, a key skill for triathlon swimming where the second half of the swim is always harder than the first. What You’ll Need…
Swim45minIntermediateSession Overview This 45-minute pool session is built around sculling drills and catch mechanics — two of the most effective tools for developing a sensitive, powerful feel for the water. It is ideal for intermediate swimmers who want to improve stroke efficiency and get more out of every pull. What You’ll Need Pool access (25m…
Swim90min+IntermediateSession Overview This challenging 75-minute session builds aquathlon fitness and trains the swim-to-run transition by alternating pool swims with road runs in repeated efforts. Four rounds of 300m pool swim followed immediately by 800m run develop the ability to shift from horizontal swimming to upright running quickly — a key skill that’s often undertrained by…
Swim60minIntermediateSession Overview This 60-minute pool session builds critical swim speed and endurance through a descending CSS ladder — four intervals of 200, 400, 600, and 800 metres, all held at or just above your critical swim speed. It trains both pace control and the ability to sustain threshold effort when tired, making it ideal for…
Swim45minAdvancedSession Overview This 45-minute session is built entirely around pure swimming speed. Twelve maximal 25m sprints with full recovery develop your neuromuscular system, improve stroke rate, and raise your overall swim ceiling. It is designed for advanced triathletes who want to get faster, not just fitter — and who understand that speed work requires full…
Swim60minIntermediateSession Overview This 60-minute threshold medley session uses all four competitive strokes to build aerobic capacity, body awareness, and mental toughness. It is ideal for intermediate triathletes who want to develop a more powerful freestyle by contrasting it with butterfly, backstroke, and breaststroke at a sustained threshold effort. What You’ll Need Access to a 25m…
Swim60minIntermediateSession Overview This 4×800m CSS threshold session targets lactate endurance — the ability to sustain race pace over distance. Each 800m block is swum at your Critical Swim Speed (CSS) pace, the speed you can sustain across a triathlon swim without accumulating fatigue. This is a key session for Olympic and 70.3 athletes in the…
Swim45minIntermediateSession Overview Four blocks of 300m at Olympic triathlon race pace deliver 1200m of high-quality threshold work in this targeted pool session. It’s the perfect mid-week build session for anyone racing Olympic distance, developing your ability to sustain race-effort pace for blocks longer than most triathletes train at. Consistent splits across all four reps are…
Swim45minIntermediateSession Overview This ascending and descending pyramid session challenges your speed endurance at every distance, from sharp 100m sprints through to a sustained 400m threshold effort and back down again. Ideal for intermediate pool swimmers looking to develop pace awareness and the ability to shift gears during race-pace efforts, this 45-minute session is a staple…
Swim45minIntermediateSession Overview This 4x600m threshold session develops your lactate threshold in the water using Critical Swim Speed (CSS) — the sustainable pace between aerobic and anaerobic effort. Holding 600m reps at or near CSS builds the kind of steady-state swim endurance that separates solid triathlon swimmers from those who blow up in the opening minutes….
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