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 Beach Entry and Exit Drills
Session Overview This 40-minute session hones three race-critical skills: explosive beach entry, efficient dolphin diving in shallow water, and a…
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Swim60minIntermediateSwim Fins Speed and Endurance Session
Session Overview This 50-minute swim fins session develops explosive kick strength, ankle flexibility, and raw swimming speed. Ideal for intermediate…
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Swim60minIntermediateLong Slow Distance Pool Swim: 2500m Aerobic Base
Session Overview This 60-minute LSD pool session builds your aerobic swim base at a gentle, conversational pace — no intervals,…
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Swim45minIntermediateKick-Only Swim Set: Leg Strength Builder
Session Overview This 45-minute kick-only swim session builds explosive leg power and ankle flexibility — two key drivers of freestyle…
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Swim45minIntermediatePull Buoy Only Swim: Upper Body Endurance Focus
Session Overview This 45-minute pull buoy only swim removes your legs from the equation entirely, forcing your arms, shoulders, and…
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Swim45minIntermediateTechnique-Focused Recovery Swim: Low-Intensity Drills
Session Overview This 45-minute low-intensity recovery swim focuses on technique refinement rather than fitness gains. It’s ideal for the day…
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Swim60minIntermediateCSS Main Set: 12 × 100m at Critical Swim Speed
Session Overview This 60-minute pool session is built around a 12 × 100m main set at your Critical Swim Speed…
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Swim45minIntermediateOpen Water 750m Sprint Race Simulation Session
Session Overview This 45-minute open water session simulates the full demands of a 750m sprint triathlon swim. It combines a…
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Swim30minBeginnerOpen Water Dolphin Dive Entry Practice Session
Session Overview This 30-minute open water technique session develops the dolphin dive — the fastest technique for entering and exiting…
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Swim45minIntermediateKickboard Sprint Intervals: Build Leg Power in the Pool
Session Overview This 45-minute pool session uses a kickboard to isolate your leg kick and build the propulsive power that…
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Swim30minIntermediateCSS 400m Time Trial: Benchmark Your Swim Fitness
Session Overview This 30-minute pool session establishes your Critical Swim Speed (CSS) — the sustainable pace you can theoretically hold…
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Swim30minBeginnerPre-Race Swim Warm-Up Routine: 1200m Activation Build
Session Overview A proper swim warm-up on race morning primes your stroke, raises your heart rate gradually, and clears the…
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.