Swim45minIntermediateSession Overview This 45-minute pool session uses a kickboard to isolate your leg kick and build the propulsive power that supports fast, efficient swimming. Triathletes often neglect their kick — relying on a low-cadence two-beat pattern to conserve energy — but a stronger, faster kick also improves body position, balance in choppy water, and your…
Swim30minIntermediateSession Overview This 30-minute pool session establishes your Critical Swim Speed (CSS) — the sustainable pace you can theoretically hold for around 30 minutes in open water. CSS is used to set precise swim training zones for interval and threshold sessions, making it the swim equivalent of an FTP test on the bike. Retest every…
Swim30minBeginnerSession Overview A proper swim warm-up on race morning primes your stroke, raises your heart rate gradually, and clears the mental cobwebs before you step onto the start line. This 30-minute routine is designed to activate without fatiguing — suitable for all levels from sprint to 70.3 triathletes. What You’ll Need Pool or calm open…
Swim45minIntermediateSession Overview This 45-minute pool session uses a broken 1500m format to simulate Olympic triathlon race effort. By splitting the race distance into manageable intervals with short rest, you train at race pace without the accumulated fatigue of a continuous 1500m — making this an excellent sharpening session in the 2–3 weeks before an Olympic…
Swim45minIntermediateSession Overview This pool technique session uses all four swimming strokes — freestyle, backstroke, breaststroke, and butterfly — as a structured workout. Medley swimming builds full-body strength, improves body rotation awareness, develops breath control across different stroke mechanics, and provides engaging variety during periods of high training load. Total volume approximately 1,800–2,000m. Suitable for intermediate…
Swim45minAdvancedSession Overview This advanced pool session develops lactate tolerance — the ability to sustain hard effort even as lactic acid accumulates in your muscles. Using 8 × 100m at or just above your CSS (Critical Swim Speed) pace with minimal rest, it pushes your anaerobic threshold and builds the capacity to race hard from the…
Swim60minAdvancedSession Overview This 60-minute CSS negative split swim session builds your ability to hold critical swim speed (CSS) pace and finish faster than you started — a key skill for triathlon racing. Designed for advanced pool swimmers with a known CSS pace, this session targets lactate threshold and teaches pacing discipline across 2,400m of purposeful…
Swim45minIntermediateSession Overview This 45-minute pool session alternates between isolated kick sets and pull sets to build balanced swimming power from both ends of your stroke. By training the legs and arms independently, you expose weaknesses that full-stroke swimming can mask, and you build the strength and technique in each component that will translate directly to…
Swim60minAdvancedSession Overview This 60-minute pool session uses a pace ladder — progressively faster efforts down the set, then a recovery back up — to extend your CSS range and sharpen your ability to shift gears mid-swim. Over 2500m total, you will spend significant time above CSS pace, which is exactly what race-day swim legs demand….
Swim45minAdvancedSession Overview The 6-beat kick — six leg movements per full arm cycle — is the technique used by the fastest freestyle swimmers in the world. This 45-minute pool session drills the timing, teaches you to synchronise your kick with your catch, and builds the ankle flexibility needed to generate power without drag. Most triathletes…
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