4×300m Race-Pace Pool Swim Session

Session Overview

Four blocks of 300m at Olympic triathlon race pace deliver 1200m of high-quality threshold work in this targeted pool session. It’s the perfect mid-week build session for anyone racing Olympic distance, developing your ability to sustain race-effort pace for blocks longer than most triathletes train at. Consistent splits across all four reps are the goal.

What You’ll Need

• 25m or 50m pool
• Swim watch or waterproof timer
• Swim cap and goggles

Warm-Up (10 minutes)

400m easy at Zone 1-2, incorporating 2×50m fingertip drag drill to cue a high-elbow recovery. Then 4×50m at building pace — effort 5, 6, 7, 8 out of 10 — with 15 seconds rest between each. This primes your neuromuscular system for the sustained threshold effort in the main set.

Main Set

Hold your Olympic distance race pace for each 300m block — this should be your target pace for a 1500m open water race. Record your split for each 300m. Aim for consistency within 5 seconds across all four reps.

• 300m at race pace, RPE 7/10 — rest 45s
• 300m at race pace, RPE 7/10 — rest 45s
• 300m at race pace, RPE 7/10 — rest 45s
• 300m at race pace, RPE 7/10 — rest 45s

Cool-Down (5 minutes)

200m easy freestyle with a focus on a long, relaxed stroke. Count your strokes per length — you’re aiming to return to your resting baseline, confirming your technique hasn’t broken down under fatigue.

Coaching Notes

• Race pace should feel like a controlled 7/10 effort — hard but not desperate.
• If the 45s rest feels too generous, shorten to 30s for a greater aerobic challenge.
• To make it easier: drop to 3×300m or extend rest to 60s.
• Focus on head position during hard efforts — lifting your head creates drag and is amplified when you’re tired.
• Use this session 8-10 weeks out from your A-race as a regular benchmark to track progress.