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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Swim60minIntermediateOpen Water Sprint Circuit: 6x150m with Buoy Turns
Session Overview This 60-minute open water session builds race-speed swim fitness with 6 x 150m high-intensity efforts, each finishing with…
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Swim60minIntermediateFasted Morning Open Water Swim: 60-Minute Aerobic Session
Session Overview Swimming fasted — 8–12 hours after your last meal — trains your body to oxidise fat more efficiently,…
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BikeSwim60minIntermediateSprint Triathlon Swim-to-Bike Brick: Pool to Turbo Session
Session Overview This indoor brick simulates the first two legs of a sprint triathlon without leaving the building — ideal…
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Swim60minIntermediateCold Water Open Water Acclimatisation Swim Session
Session Overview This 60-minute open water session builds your body’s tolerance to cold water — an essential skill for UK…
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Swim45minAdvancedOpen Water Time Trial: 1900m 70.3 Race Distance Session
Session Overview A 1900m open water time trial is the ultimate race-simulation swim workout for 70.3 athletes. Swimming the exact…
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Swim45minIntermediateCSS Pool Session: 10×150m Critical Swim Speed Intervals
Session Overview Critical Swim Speed (CSS) is the pace you can sustain continuously for around 30 minutes — your aerobic…
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Swim45minAdvancedSpeed Endurance Swim: 4x400m Race Pace with 60-Second Recovery
Session Overview A demanding threshold pool set for advanced triathletes. Four 400m intervals at CSS pace with just 60 seconds’…
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Swim30minIntermediateBroken 1000m Time Trial: 10x100m Build to CSS Pace
Session Overview A progressive pool session where you build pace across 10 x 100m intervals, finishing at or faster than…
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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…
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.