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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Swim30minBeginnerSculling Drill Swim Session: Feel for the Water
Session Overview A technique-focused pool session using sculling drills to build feel for the water — the sensitivity in your…
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Swim45minIntermediateStroke Count and Distance Per Stroke Swim Session
Session Overview Efficient swimmers cover each length in fewer strokes at the same speed. This session gives you a stroke…
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Swim60minAdvancedBroken 1200m CSS Time Trial Pool Session
Session Overview A broken 1200m time trial splits your CSS (Critical Swim Speed) test into manageable chunks with short rest,…
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Swim45minAdvancedSwim Technique Video Analysis Session
Session Overview Most triathletes never see their own stroke from underwater or side-on — you’re relying entirely on how it…
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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…
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.