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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Swim30minBeginnerRecovery Swim: Technique Focus After Long Ride
Session Overview A short, easy-effort pool session designed for the day after a long ride, when your legs need rest…
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Swim60minIntermediate3 × 800m Descending Pace Pool Swim Session
Session Overview Three 800m repeats with descending pace — each rep faster than the last — trains you to run…
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Swim45 minsIntermediateOpen Water 3x800m Tempo Build Swim Session
Session Overview This open water session builds pace across three 800m efforts, starting at comfortable aerobic effort and finishing at…
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Swim90min+Intermediate10x400m CSS Threshold Pool Session: Long-Course Endurance Builder
Session Overview The 10x400m CSS threshold set is a high-volume aerobic swim session designed for triathletes targeting 70.3 or Ironman…
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BikeSwim90min-plusAdvancedTwo-A-Day Training: Morning Pool Swim and Afternoon Brick Session
Session Overview A structured two-a-day combining a morning pool swim with an afternoon brick session. This format is used in…
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Swim45minIntermediateBands and Paddles Power Swim: 6x200m Upper Body Strength
Session Overview This 45-minute pool session pairs resistance bands and swim paddles to maximally load the upper body pull phase.…
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Swim90min+AdvancedOpen Water 90-Minute Zone 2 Endurance Swim
Session Overview This 90-minute open water session develops the aerobic endurance base needed for 70.3 and Ironman swim legs. Staying…
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Swim45minIntermediate6x500m Descending Pace CSS Pool Session
Session Overview This 45-minute pool session uses six descending 500m reps to challenge your pacing, push your CSS threshold, and…
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Swim60minIntermediateReverse Brick: Run to Open Water Swim Session
Session Overview A reverse brick flips the usual triathlon order — run first, then open water swim. This uncommon approach…
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Swim60minIntermediatePyramid Pull Buoy Swim: 100–400m Ascending and Descending Set
Session Overview A pull buoy pyramid (100–200–300–400–300–200–100m) that progressively builds then reduces upper body load, improving arm endurance, pull strength…
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Swim45minIntermediateOpen Water 2km Negative Split Time Trial Session
Session Overview A 2km open water time trial built around the negative split principle — your second kilometre must be…
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Swim60minAdvancedSwim-Run Intervals: 6 Rounds of 200m Swim and 500m Run
Session Overview This advanced 60-minute session combines pool and track work into six back-to-back rounds of 200m swimming and 500m…
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.