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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Swim90min+AdvancedBroken 3800m Ironman Swim: 4x950m at CSS
Session Overview This advanced pool session covers the full 3800m Ironman swim distance, broken into four 950m blocks held at…
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Swim45minIntermediateSwolf Efficiency Test Swim Session
Session Overview This 45-minute pool session teaches you to measure and improve your swimming efficiency using your swolf score —…
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Swim60minIntermediateOpen Water Two-Point Navigation Drill Session
Session Overview This targeted open-water technique session develops two-point navigation — sighting between two fixed landmarks to swim in a…
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Swim60minIntermediate40×50m High-Volume Speed Pool Session
Session Overview This high-volume sprint set targets neuromuscular speed and swim efficiency through 40 short, sharp 50m efforts. Borrowed from…
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Swim45minIntermediateHot Weather Open Water Swim: Zone 2 to Zone 3 Build Session
Session Overview This 45-minute open water session is designed for summer training in warmer conditions, helping you acclimatise to higher…
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Swim90min+Advanced5000m Pool Endurance Swim: Long-Course Aerobic Build Session
Session Overview This 5000m pool endurance session is designed for advanced swimmers and long-course triathletes building the aerobic base for…
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Swim45minIntermediateOpen Water Skills Circuit: Sighting, Buoy Turns and Drafting Combined
Session Overview Most open water sessions practise endurance — this one targets the tactical skills that separate fast open water…
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Swim45minIntermediateHot Weather Adjusted CSS: 8×100m Pool Session
Session Overview This 45-minute pool session applies CSS (Critical Swim Speed) threshold training with pace targets adjusted for warm summer…
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Swim60minBeginnerOpen Water Zone 2 Aerobic Swim — 60-Minute Steady
Session Overview This 60-minute open water swim at Zone 2 intensity builds your aerobic base in race-specific conditions. Most athletes…
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Swim30minIntermediate800m Swim Time Trial — Mid-Season Benchmark Test
Session Overview This 800m swim time trial gives you a precise mid-season snapshot of your aerobic swim fitness. Longer than…
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Swim60minIntermediate5x500m CSS+5: Aerobic Threshold Pool Session
Session Overview This 5x500m CSS+5 session trains you in the aerobic threshold zone — the sustainable pace that sits just…
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Swim90min-plusAdvanced4000m Continuous Pool Endurance Swim
Session Overview This 4000m continuous pool swim builds the sustained aerobic endurance needed for long-course triathlon racing. Designed for advanced…
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.