Open Water 750m Sprint Triathlon Simulation

Session Overview

This 40-minute open water session simulates a sprint triathlon swim leg. You will swim 750m at race pace with sighting practice, mass start positioning and swim exit rehearsal. It is ideal for anyone preparing for their first sprint triathlon or looking to sharpen their open water race execution.

What You’ll Need

• Wetsuit (if water temperature requires it)
• Swim goggles — tinted for bright conditions, clear for overcast
• Bright swim cap for visibility
• Tow float for safety (recommended for solo open water sessions)
• A measured or estimatable 750m course with visible landmarks

Warm-Up (8 minutes)

Swim 200-300m easy freestyle to acclimatise to the water temperature. Include some breaststroke and backstroke to loosen your shoulders. Practise 4-5 sighting lifts — raise your head every 6 strokes to spot your landmark. Get comfortable with your wetsuit buoyancy.

Main Set

Swim the full 750m as a continuous race simulation. Break it into three phases mentally, even though you are swimming non-stop.

• Phase 1 — Start (0-200m): Begin with 10-15 fast, aggressive strokes as if fighting for position in a mass start. Settle into a strong, sustainable rhythm after the initial burst. Sight every 8-10 strokes. RPE 8.
• Phase 2 — Middle (200-550m): Find your tempo. Focus on long, efficient strokes rather than raw effort. Sight every 10-12 strokes to maintain course. Breathe bilaterally if conditions allow. RPE 7.
• Phase 3 — Finish (550-750m): Increase your kick rate as you approach the exit point. Switch to breathing every 2 strokes if needed. In the final 50m, lift your stroke rate and prepare mentally for the run to T1. RPE 8-9.

Cool-Down (5 minutes)

Swim 100-200m easy backstroke or breaststroke to bring your heart rate down. Practise your swim exit: stand up in shallow water, remove your goggles to your forehead, and jog 20-30m on the shore to simulate the run to transition.

Coaching Notes

• Never swim alone in open water — bring a buddy, use a tow float, and tell someone where you are and when you expect to finish
• If you cannot access open water, simulate this in a pool: swim 750m non-stop at race pace, lifting your head to sight every 10 strokes
• Practise your mass start by starting from treading water rather than pushing off the wall
• Time your 750m and record it — aim to be within 10% of this time on race day