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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Swim60minIntermediatePyramid Swim Set: Speed Endurance Session
Session Overview The pyramid swim set is a classic interval session that develops both speed and aerobic endurance simultaneously. By…
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Swim30minBeginnerMixed Stroke Recovery Swim: Active Rest Day in the Pool
Session Overview This gentle 30-minute pool session uses a variety of strokes as active recovery. By mixing backstroke, breaststroke and…
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Swim60minIntermediateLong Course Pool Swim: 2km Continuous Endurance Set
Session Overview This 60-minute pool session builds toward a continuous 2km swim — the key endurance benchmark for Olympic distance…
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Swim45minIntermediateHypoxic Pool Swim Set: 45-Minute Breath Control for Open Water
Session Overview Hypoxic training restricts your breathing frequency during swim sets, forcing your body to become more efficient at oxygen…
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Swim45minBeginnerPool Drill Circuit: Catch-Up, Fingertip Drag and Zipper Technique Set
Session Overview This 45-minute pool drill session focuses on three key technique drills that build a better freestyle stroke for…
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Swim45minIntermediateOpen Water Swim: Buoy Turns Practice
Session Overview Mastering buoy turns can save 10-30 seconds per turn in a triathlon swim — and most athletes never…
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Swim45minIntermediateSwim Kick Endurance Set
Session Overview An endurance-focused kick set designed to build lower-body propulsion and improve overall swim economy. Suitable for intermediate swimmers…
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Swim30minBeginnerRecovery Swim: 30-Minute Active Recovery Pool Session
Session Overview This 30-minute active recovery swim is designed to be used the day after a hard bike or run…
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Swim45minIntermediateOpen Water Swim: Sighting and Navigation Session
Session Overview This 45-minute open water technique session focuses on sighting and navigation — the key skills that separate confident…
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Swim30minBeginnerBeginner Pool Swim Session: Build Your Triathlon Swim Confidence
Session Overview If you’re new to triathlon swimming, this 30-minute beginner pool session is your starting point. It keeps total…
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Swim45minIntermediateBilateral Breathing Swim Session: Master Both-Side Breathing
Session Overview This 45-minute pool session focuses on bilateral breathing technique — the skill of breathing to both sides every…
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Swim45minIntermediateDescending Swim Set: Getting Faster Each Rep
Session Overview This 45-minute pool session uses a descending effort format — each repetition is faster than the last. You…
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.