Swim45minIntermediateSession Overview This pool session simulates the full 750m sprint triathlon swim from warm-up to race effort to cool-down, entirely in the pool. Unlike an open water practice, you control the exact pacing and distance, making this ideal for dialling in race pace, practising breathing patterns under pressure, and building confidence before a sprint tri….
Swim45minIntermediateSession Overview The Swim Golf session is one of the best techniques for measuring and improving swimming efficiency. You calculate a “golf score” by adding your stroke count for a length to your time in seconds — a lower score means you’re moving faster with fewer strokes. This 45-minute pool session uses the Swim Golf…
Swim30minAdvancedSession Overview The broken 400 CSS session is a short, sharp speed workout designed to build your critical swim speed through high-quality 100m repetitions at threshold pace with minimal rest. Ideal for advanced swimmers looking to raise their CSS and sharpen race-pace fitness, you’ll complete 8 x 100m at CSS with just 15 seconds between…
Swim45minIntermediateSession Overview The 3-2-1 countdown set pairs descending distances with increasing intensity — you swim 300m at moderate effort, then 200m at CSS threshold, then 100m all-out sprint, before a short rest and a second round. It’s a 45-minute pool session that sharpens finishing speed while building aerobic base, perfect for intermediate swimmers preparing for…
Swim60minIntermediateSession Overview This 50-minute swim fins session develops explosive kick strength, ankle flexibility, and raw swimming speed. Ideal for intermediate triathletes looking to improve their top-end pace and leg power in the pool. What You’ll Need Short-blade swim fins (Speedo or FINIS recommended) Kickboard Pull buoy (optional, for rest sets) Waterproof watch or poolside clock…
Swim60minIntermediateSession Overview This 60-minute LSD pool session builds your aerobic swim base at a gentle, conversational pace — no intervals, no intensity, just sustained effort. Perfect for accumulating swim volume on recovery days or when you need endurance without the stress of a hard session. What You’ll Need Pool access (25m or 50m) Goggles and…
Swim45minIntermediateSession Overview This 45-minute kick-only swim session builds explosive leg power and ankle flexibility — two key drivers of freestyle propulsion that are often overlooked in standard pool training. It’s ideal for intermediate swimmers who want to improve their kick contribution and reduce reliance on arm pull alone. What You’ll Need Kickboard (required) Pull buoy…
Swim45minIntermediateSession Overview This 45-minute pull buoy only swim removes your legs from the equation entirely, forcing your arms, shoulders, and core to carry the full load. It builds upper body endurance, improves catch and pull mechanics, and gives your running and cycling legs a genuine rest while still delivering a meaningful swim workout. What You’ll…
Swim45minIntermediateSession Overview This 45-minute low-intensity recovery swim focuses on technique refinement rather than fitness gains. It’s ideal for the day after a hard session when your body needs active recovery but your mind wants purposeful movement in the pool. What You’ll Need Access to a 25m or 50m swimming pool Kickboard Pull buoy Swim fins…
Swim60minIntermediateSession Overview This 60-minute pool session is built around a 12 × 100m main set at your Critical Swim Speed (CSS) — the pace you could theoretically hold for a 1500m time trial. Repeating 100m intervals at this pace is one of the most effective methods for improving your triathlon swim split, building lactate threshold…
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