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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Swim45minIntermediate1500m Race-Pace Pool Continuous Effort Session
Session Overview This session builds genuine race confidence for Olympic distance triathlon by asking you to swim 1,500m continuously at…
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BikeRunSwim90min+IntermediateOlympic Distance Full Race Simulation Session
Session Overview This is the complete Olympic triathlon experience in a training context — 1,500m swim, 40km bike, and 10km…
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Swim45minIntermediateMasters Descending Set: 400–300–200–100m Pool Session
Session Overview The classic masters descending set — 400m down to 100m with reducing rest intervals — combines endurance loading…
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Swim30minBeginnerPre-Race Day Swim Activation: 1,200m Easy Taper Pool Session
Session Overview This 1,200m pool session is designed for the day before or morning of a sprint triathlon — gentle…
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Swim60minAdvancedOpen Water Negative Split: 3×1km Build Swim Session
Session Overview Three 1km efforts in open water, each faster than the last — this negative split session trains your…
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Swim60minIntermediateBroken Race Pace: 6×(100+50)m CSS Pool Session
Session Overview This broken-format CSS session uses 6 rounds of (100+50)m with minimal rest between the two pieces — training…
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Swim45minIntermediateOpen Water Sprint Acceleration: Buoy Turn Practice Session
Session Overview Buoy turns lose more time than any other element of the open water swim — yet they are…
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Swim60minAdvancedBroken 3000m: Time-Based Intervals for Advanced Pool Swimmers
Session Overview The broken 3000m session uses a time-based interval structure to reward faster swimming with more rest — which…
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Swim90min+AdvancedSwim-Run Brick: 4 Rounds of 400m Swim + 2km Run
Session Overview This advanced 90-minute+ brick session alternates between 400m pool swims and 2km runs for four complete rounds, training…
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Swim45minIntermediateVO2max Swim: 10x100m Short Rest Speed Set
Session Overview This 45-minute VO2max pool session uses 10 x 100m efforts at critical swim speed or slightly faster, with…
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Swim60minIntermediateOpen Water 5x400m Race Pace Interval Swim Session
Session Overview This open water interval session uses 5 x 400m efforts at race pace to build the speed endurance…
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Swim90min+Advanced3800m Ironman Distance Pool Swim Simulation Session
Session Overview This session covers the full 3800m Ironman swim distance in a pool, building the confidence and aerobic base…
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.