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 Swim: 1500m Race Simulation
Session Overview This 45-minute open water session simulates the full 1500m Olympic race-distance swim. You will practise sighting, pacing, and…
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Swim45minBeginnerOpen Water Swim: Wetsuit Familiarisation Session for Beginners
Session Overview This beginner-friendly 45-minute session is designed for swimmers making the transition from the pool to open water in…
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Swim45minBeginnerOpen Water Confidence Swim: Beginner Acclimatisation Session
For many beginner triathletes, the open water swim is the most daunting part of the race. Moving from the calm,…
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Swim45minIntermediateHigh Elbow Catch Swim Drills: 45-Minute Technique Pool Session
The high elbow catch is one of the most powerful techniques you can develop as a triathlete swimmer. By keeping…
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Swim60minIntermediateRace-Pace Swim Threshold Sets: 60-Minute Pool Session
Session Overview This 60-minute pool session targets your swim threshold — the pace you can sustain at the upper limit…
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Swim45minIntermediateOpen Water Swim Drafting Practice: 45-Minute Strategy Session
Session Overview This 45-minute open water session focuses on the tactical skill of drafting — swimming close behind or alongside…
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Swim30minBeginnerBackstroke Recovery Swim Session
Session Overview This gentle pool recovery session uses backstroke to actively flush tired muscles, mobilise the shoulders, and keep your…
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Swim60minIntermediate60-Minute Open Water Solo Swim: Build Your Endurance for Race Day
Session Overview A 60-minute solo open water swim builds the endurance, mental toughness, and sighting skills you need for longer…
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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…
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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…
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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…
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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…
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.