Swim60minIntermediateSession Overview This 10x200m build set uses progressive intensity to develop race-pace endurance in the pool. Each 200m rep is faster than the last, training your body to hold quality swimming as fatigue accumulates — exactly the challenge you face in triathlon swim legs. Suited to intermediate swimmers preparing for Olympic or 70.3 distance events….
Swim60minIntermediateSession Overview This session develops your ability to sustain race pace over a repeated 500m effort — a key skill for Olympic and 70.3 distance triathlon, where consistent splits across 1500m and 1900m swims determine your exit position from the water. Three reps at target race pace with controlled rest intervals teaches your body to…
Swim45minBeginnerSession Overview Poor sighting is one of the most common reasons triathletes lose time in the open water — yet it’s a skill that can be rehearsed in any pool. This 45-minute session teaches the crocodile eyes technique, builds sighting into your freestyle rhythm, and trains you to lift your head without disrupting your stroke,…
Swim45minAdvancedSession Overview This 45-minute pool session uses the Tabata protocol — 20 seconds of maximum effort followed by 10 seconds of rest — applied to swimming to develop explosive neuromuscular speed. Designed for advanced triathletes who have solid pool technique, it will sharpen your sprint finish, improve lactate tolerance, and teach your body to produce…
Swim60minIntermediateSession Overview This pace-drop session builds race-specific endurance by training you to finish each 500m faster than the last. Suited to intermediate swimmers, it develops your ability to negative-split open water swims and hold strong form under fatigue. What You’ll Need Pool access (25m or 50m) Swim watch or poolside clock Pull buoy (optional, for…
Swim30minIntermediateSession Overview This short activation swim is designed for the morning of an IRONMAN 70.3 race, completed in the venue warm-up pool or a designated swim area before the race start. The goal is to prime your stroke mechanics, raise your heart rate gradually, and settle any pre-race nerves through familiar movement — not to…
Swim60minIntermediateSession Overview A broken time trial uses short rest intervals to let you sustain a pace close to your continuous best. This 2,000m session splits the distance into four 500m blocks with 30-second rests, helping you hold CSS pace or faster while monitoring your consistency lap to lap. It’s an excellent benchmark session to repeat…
Swim45minIntermediateSession Overview This 45-minute progressive pool session builds your ability to hold pace under fatigue. Eight 150m repeats progress from easy Zone 2 effort through to near-race pace, developing lactate threshold and pace judgment. Ideal for intermediate swimmers targeting sprint or Olympic-distance triathlon. What You’ll Need Pool access (25m or 50m) Swim goggles Pull buoy…
Swim60minIntermediateSession Overview This 50-minute pull buoy tempo session removes the kick entirely to isolate your upper body catch and pull mechanics, letting you hold CSS pace with less oxygen cost. Six 250m repeats at Critical Swim Speed make it a strong aerobic threshold workout that also flags weaknesses in your stroke technique under fatigue. What…
Swim45minIntermediateSession Overview This 45-minute CSS speed pyramid targets your Critical Swim Speed threshold with five descending 200m repeats, helping you hold your fastest sustainable pace while building lactate tolerance. It’s ideal for intermediate swimmers preparing for sprint or Olympic-distance racing. What You’ll Need 25m or 50m pool Pace clock or swim watch Pull buoy (optional…
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