Swim30minBeginnerSession Overview A technique-focused pool session using sculling drills to build feel for the water — the sensitivity in your hands and forearms that lets you find the most effective catch and pull. Ideal for any level looking to swim more efficiently rather than just harder. What You’ll Need Goggles Pull buoy (optional, for the…
Swim45minIntermediateSession Overview Efficient swimmers cover each length in fewer strokes at the same speed. This session gives you a stroke count baseline, then trains you to lower it without slowing down. It suits intermediate triathletes in a 25m pool. What You’ll Need A 25m pool and a pace clock or waterproof watch Pull buoy (optional)…
Swim45minAdvancedSession Overview Most triathletes never see their own stroke from underwater or side-on — you’re relying entirely on how it feels, which is an unreliable guide to what’s actually happening. This session builds filming and review directly into the swim itself, so you can spot a flaw and drill the correction in the same pool…
Swim45minIntermediateSession Overview Distance per stroke (DPS) is exactly what it sounds like — how far you travel per arm cycle — and it’s a cleaner isolated measure of stroke efficiency than SWOLF, since it strips out the time component entirely and just counts strokes. This ladder session trains you to hold form at progressively lower…
Swim45minIntermediateSession Overview A flat, rotation-free stroke is one of the most common — and most fixable — faults in adult-onset swimmers, and it’s a common source of shoulder strain over high-mileage training blocks. This session isolates shoulder and body rotation with a progression of drills before rebuilding it into full stroke, aimed at triathletes whose…
BikeRun90min+IntermediateSession Overview As daylight shortens and mornings cool into autumn, this brick session practises the layering decisions that catch a lot of triathletes out early in the season: what to wear on the bike leg without overheating, and how to shed or adjust it fast in transition before the run. It’s for anyone racing or…
Swim45minIntermediateSession Overview Shoulder issues are one of the most common reasons masters-age triathletes end up cutting their swim training rather than improving it. This session is built around catch and rotation drills that reduce load through the front of the shoulder — the classic impingement zone — while still building the stroke efficiency that makes…
Session Overview This 50-minute outdoor run is built for the fading light of late-summer evenings, when the sun drops mid-session and visibility of the ground changes underfoot. You’ll run by effort and heart rate rather than chasing a pace target, with a technique focus on a shorter, higher-cadence stride to keep you sure-footed as the…
Swim45minIntermediateSession Overview Most open water sessions assume still lake or sea water, but a growing number of races — river swims, tidal estuary starts, some point-to-point courses — put you in genuinely moving water. Swimming against a current changes your stroke rate and sighting rhythm; swimming with one changes your pacing perception completely. This 45-minute…
Swim45minIntermediateSession Overview Late-summer open water is rarely flat — wind chop, boat wake and tidal swell all show up on race day whether you’ve practised for them or not. This 45-minute session builds comfort and technique specifically for rough conditions, for intermediate swimmers who are comfortable in calm open water but haven’t deliberately trained for…
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