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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Swim30minIntermediateDryland Strength Circuit for Swimmers: Band and Core Session
Session Overview Dryland training is one of the most underused tools in a triathlete’s toolkit. This 30-minute resistance band and…
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Swim30minBeginnerSub-30 Speed Pyramid Swim: 100/75/50/25m Sets
Session Overview This short speed pyramid is perfect for beginner triathletes who want to build confidence swimming at pace. In…
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Swim45minIntermediateCSS Ladder Swim: 400/300/200/100 at Critical Swim Speed
Session Overview This CSS ladder swim uses your critical swim speed (CSS) pace to build speed and endurance simultaneously. Perfect…
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Swim45minAdvancedIRONMAN Taper Swim: 2000m Easy with Drills
Session Overview This IRONMAN taper swim keeps your stroke mechanics sharp and your feel for the water strong in race…
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Swim45minIntermediateDescending 100m Swim Set: Speed and Efficiency Pool Session
Session Overview This descending 100m swim set is designed for intermediate triathletes looking to build speed and sharpen race-pace awareness.…
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Swim45minIntermediatePool Speed Set: Short and Sharp 2000m Session
Session Overview A punchy 2000m pool session targeting raw swim speed through short, sharp sprint repeats with minimal rest. This…
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Swim45minBeginnerRecovery Swim After Long Ride: Technique Focus Session
Session Overview This 45-minute pool session is designed for the day after a long or hard bike ride. The goal…
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Swim45minIntermediateOpen Water Swim: 2km Continuous Effort
Session Overview This 45-minute open water session develops the aerobic capacity and mental composure needed to swim 1.9km (70.3) confidently.…
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Swim60minIntermediateOpen Water Swim with Feed Station Practice
Session Overview IRONMAN full-distance swims include a single feed station at the midpoint of the 3.8km course — a 2-buoy…
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Swim90min+AdvancedOpen Water Swim: 3.8km Ironman Distance Practice
Session Overview This session simulates the full IRONMAN swim distance in open water. Covering 3.8km continuously at race-controlled effort, it…
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Swim60minIntermediateOpen Water Swim: Bilateral Breathing Practice
Session Overview This 60-minute open water technique session focuses on developing consistent bilateral breathing — breathing alternately on both sides…
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Swim90min+Advanced3km Open Water Endurance Swim
Session Overview This 3km continuous open water swim is designed for advanced triathletes building towards 70.3 or IRONMAN distance events.…
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.