Swim60minIntermediateSession Overview This technique-focused pool session is designed for groups of 2-4 swimmers sharing a lane. By practising circle swimming, drafting positions, and reading the pack, you develop the tactical open water awareness that translates directly to race performance in a mass start field. Skills practised here — positioning on feet, managing contact, staying calm…
Swim45minIntermediateSession Overview This 45-minute taper swim is designed for the week before your sprint triathlon, keeping your feel for the water sharp while letting your body arrive race-ready. You’ll cover 2000m with a blend of technique drills and short race-pace bursts to prime your nervous system without adding fatigue. What You’ll Need Pool access (25m…
Swim45minIntermediateSession Overview This 45-minute continuous pool session sits in Zone 3 — comfortably uncomfortable. You are working above easy aerobic pace but below threshold. This builds significant aerobic capacity and teaches your body to sustain a strong swim pace for 750m to 1500m race efforts. Unlike interval sessions, there is nowhere to hide here. Session…
Swim45minBeginnerSession Overview This technique-focused session isolates three fundamental freestyle mechanics: hand entry, high-elbow catch, and full-body rotation. Correcting these three elements alone dramatically improves stroke efficiency and reduces the energy cost of swimming — critical for triathletes who need to exit the water fresh enough to ride and run well. What You’ll Need 25m or…
Swim60minIntermediateSession Overview The pull buoy removes your kick, isolating your upper body and forcing you to develop arm pull power and body position. Combining this with threshold-pace efforts creates a highly focused swim session that builds race-specific endurance while removing the leg fatigue that can compromise technique late in a hard set. Ideal for intermediate…
Swim45minIntermediateSession Overview This 50-minute pool session targets your Critical Swim Speed (CSS) — the sustainable threshold pace that builds aerobic capacity and race endurance. Five 400m reps at CSS develop the ability to hold form and pacing under fatigue, making it ideal for Olympic and 70.3 triathletes in the early race season. What You’ll Need…
Swim30minBeginnerSession Overview Aqua jogging — also known as deep water running — mimics running mechanics in the pool without any impact load on your joints. This 30-minute session is perfect for active recovery days, injury management, or supplementing your run volume when your body needs a break from hard pavement sessions. What You’ll Need Pool…
Swim45minAdvancedSession Overview This 45-minute pool session uses three 400m time trial efforts with full recovery to benchmark your current swim fitness and assess how consistently you can repeat race-pace efforts. It’s an ideal session at the start of a new training block or four weeks out from a race to gauge your readiness. What You’ll…
Swim45minIntermediateSession Overview This 45-minute pool session uses four descending 200m efforts to sharpen your race-pace swimming. By progressively increasing intensity through each rep, you’ll build lactate tolerance and teach your body to finish strong under fatigue — essential for triathlon swim exits. What You’ll Need Access to a 25m or 50m pool Pace clock or…
Swim30minIntermediateSession Overview This 30-minute tethered swim session uses a resistance band fixed to the pool wall to build upper-body strength, improve catch mechanics, and increase propulsive force. It’s ideal for intermediate to advanced triathletes looking to add strength work to their swim training without covering large distances. What You’ll Need Swim tether or resistance band…
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