Swim Sessions for Triathletes
Improve your swimming with our collection of structured swim sessions designed for triathletes of all abilities. From pool endurance workouts to open water technique drills, find the perfect session to help you become a stronger, more efficient swimmer.
Browse our swim workouts below, or filter by all sessions | bike sessions | run sessions
Swim Sessions
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Swim45minIntermediateStrength and Conditioning Swim Session
Session Overview A 45-minute pool session built around resistance tools rather than pure distance, aimed at building the swim-specific strength…
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Swim45minIntermediateProgressive Swim Ladder: 100-200-300-400m Descending Pace
Session Overview A pace-control session that builds from a relaxed 100m up to a sustained 400m, getting faster — not…
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Swim45minIntermediateDPS Ladder: Swim Efficiency Session
Session Overview Distance per stroke (DPS) is exactly what it sounds like — how far you travel per arm cycle…
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Swim45minIntermediateShoulder Rotation Drill Session: Fixing a Flat Swim Catch
Session Overview A flat, rotation-free stroke is one of the most common — and most fixable — faults in adult-onset…
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Swim45minIntermediateBroken 1650m CSS Time Trial: Pool Benchmark Session
Session Overview A broken time trial swaps one continuous 1650m effort for the same total distance split into chunks with…
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Swim45minIntermediateSunrise Pool Intervals: Beat-the-Heat Swim Session
Session Overview This 45-minute session is built for early mornings when the pool is quiet, the water hasn’t warmed up…
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BikeSwim90min+AdvancedAquabike Race Simulation: 1500m Swim into 40km Time Trial Bike
Session Overview Aquabike — swim and bike only, no run — has its own pacing logic that’s easy to get…
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Swim45minIntermediateMasters Swim Technique: Shoulder-Friendly Catch and Rotation Drills
Session Overview Shoulder issues are one of the most common reasons masters-age triathletes end up cutting their swim training rather…
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Swim30minAdvancedResisted Swim Set: Drag Suit and Parachute Training
Session Overview This session uses a drag suit or mini swim parachute to add resistance through the pull, building the…
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Swim45minIntermediateBroken 1000m Swim Time Trial: Race Pace Benchmark Session
Session Overview A “broken” time trial splits a continuous benchmark swim into shorter reps with brief rest, which lets you…
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Swim45minIntermediateOpen Water Swim: Race Pace 1500m
Session Overview This session simulates an Olympic-distance swim leg at goal race pace, in open water, with the sighting and…
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Swim45minIntermediateOpen Water Swim: River Current Adaptation Session
Session Overview Most open water sessions assume still lake or sea water, but a growing number of races — river…
Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise program, especially if you have any pre-existing health conditions.