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
-
Swim45minIntermediateFartlek Swim Set: Unstructured Speed Play in the Pool
Session Overview A fartlek swim session brings the spontaneous, unstructured speed of fartlek running into the pool. Rather than fixed…
-
Swim45minAdvancedSwim Band Work: Building Your Catch Power in the Pool
Session Overview A swim band (or ankle band) session removes the kick entirely, forcing you to rely solely on your…
-
Swim30minAdvancedSprint Swim: 50m Repeats for Triathlon Race Speed
Session Overview This short, sharp 30-minute pool session develops raw swim speed through 50m sprint repeats. Sprint sets train your…
-
Swim45minIntermediateSwim Paddles and Pull Buoy Strength Set: Build Your Catch and Pull
Session Overview This 45-minute pool session uses swim paddles and a pull buoy to isolate and strengthen your upper body…
-
Swim45minIntermediateOpen Water Swim: Race Start Practice
Session Overview The mass swim start is one of the most chaotic and daunting moments in triathlon — but it…
-
Swim45minIntermediate2km Swim Time Trial: Test and Benchmark Your Swim Fitness
Session Overview A 2km swim time trial is one of the most valuable sessions in any triathlete’s training week —…
-
Swim45minBeginner45-Minute Swim Kick Set: Build Your Lower Body in the Pool
Session Overview This 45-minute kick-focused swim session develops lower body propulsion, improves ankle flexibility, and teaches you to maintain a…
-
Swim45minIntermediatePull Buoy Swim Session: Build Upper Body Power in the Pool
Session Overview This 45-minute pull buoy swim session isolates your upper body to build catch strength, improve arm mechanics, and…
-
Swim45minIntermediateOpen Water Wetsuit Practice: Race-Ready in 45 Minutes
Session Overview Swimming in open water with a wetsuit feels completely different from pool swimming — and the first time…
-
Swim30minBeginnerBeginner Pool Swim: Your First Structured Swim Session
Session Overview If you’re new to swimming or returning after a long break, this 30-minute beginner pool session gives you…
-
Swim45minAdvancedThreshold Swim: CSS Pace Work
Session Overview This 45-minute threshold swim session targets your Critical Swim Speed (CSS) — the pace you can sustain for…
-
Swim30minBeginnerRecovery Swim: Active Recovery Session
This 30-minute recovery swim promotes active recovery without adding training stress. The gentle movement increases blood flow to tired muscles,…
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.