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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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…
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Swim45minIntermediateChoppy Open Water Swim: Adaptation Session
Session Overview Late-summer open water is rarely flat — wind chop, boat wake and tidal swell all show up on…
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Swim60minIntermediateOpen Water Swim: 5x600m Threshold Intervals with Sighting Practice
Session Overview A threshold-effort open water session that builds the ability to hold race pace for extended periods while keeping…
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Swim45minBeginnerOpen Water Swim: Tow Float and Solo Safety Practice Session
Session Overview A technique-and-safety session for anyone who swims open water without a coached group or safety cover. You’ll practise…
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Swim45minIntermediatePool Turns and Push-Offs: Faster Wall Transitions Swim Session
Session Overview Most triathletes never race in a pool, but plenty train in one — and dead time spent gliding…
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.