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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Swim45minIntermediateOpen Water Negative Split Build: 3×600m Progressive Swim
Session Overview Three 600m efforts in open water, each faster than the last. Negative split swimming — getting progressively faster…
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Swim30minBeginnerAqua Jogging: 30-Minute Deep Water Running Recovery Session
Session Overview Aqua jogging — also known as deep water running — mimics running mechanics in the pool without any…
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Swim90min+IntermediateSprint Triathlon Full Simulation: 400m Swim + 20km Bike + 5km Run
Session Overview This 90-minute full sprint triathlon simulation covers the complete race format — 400m pool swim, 20km bike, and…
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Swim45minAdvanced3x400m Pool Assessment Time Trial
Session Overview This 45-minute pool session uses three 400m time trial efforts with full recovery to benchmark your current swim…
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Swim45minIntermediate4x200m Descending Race Pace Swim Session
Session Overview This 45-minute pool session uses four descending 200m efforts to sharpen your race-pace swimming. By progressively increasing intensity…
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Swim90min+AdvancedOpen Water 4km Endurance Swim
Session Overview A continuous 4km open water swim designed for Ironman and long-course athletes building their swim base. This session…
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Swim30minIntermediateTethered Swim Power Session: 30-Minute Pool Strength Builder
Session Overview This 30-minute tethered swim session uses a resistance band fixed to the pool wall to build upper-body strength,…
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Swim60minIntermediateOpen Water Timed Intervals: 3×500m at Race Pace
Session Overview Three race-pace 500m efforts in open water build the ability to hold quality pace when it matters most.…
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Swim45minIntermediatePool 750m Sprint Triathlon Race Simulation: Warm-Up, Race Effort and Cool-Down
Session Overview This pool session simulates the full 750m sprint triathlon swim from warm-up to race effort to cool-down, entirely…
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Swim45minIntermediateSwim Golf Efficiency Test: The Pool Session That Reveals Your True Technique
Session Overview The Swim Golf session is one of the best techniques for measuring and improving swimming efficiency. You calculate…
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Swim30minAdvancedBroken 400 CSS Swim: High-Speed Short-Rest Speed Work
Session Overview The broken 400 CSS session is a short, sharp speed workout designed to build your critical swim speed…
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Swim45minIntermediate3-2-1 Countdown Swim: Descending Distance Speed Set
Session Overview The 3-2-1 countdown set pairs descending distances with increasing intensity — you swim 300m at moderate effort, then…
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.