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: 4×10-Minute Sustained Pace Session
Session Overview This open water session replaces distance targets with timed efforts — four rounds of 10 minutes at a…
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Swim45minIntermediateSprint Pyramid Swim: 50–200m Speed Set
Session Overview This sprint pyramid swim builds raw speed and lactic acid tolerance by ascending from 50m to 200m and…
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Swim60minIntermediateOpen Water 6 × 250m Intervals: Race Pace Build Session
Session Overview This open water session uses 6 × 250m intervals to develop the pacing ability triathletes need to manage…
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Swim60minIntermediateCSS Paddles Power Swim: 2200m Strength Session
Session Overview This 2200m pool session combines CSS (Critical Swim Speed) pace work with swim paddles to develop both your…
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Swim45minSwim Band and Paddles Power Set: 45-Minute Upper Body Strength Circuit
Session Overview This session alternates between swim bands (resistance) and paddles plus pull buoy (amplification) to develop upper body power…
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Swim60minAscending Distance Pool Endurance Swim: 100s to 400s Progression Set
Session Overview This session builds aerobic endurance by progressively increasing repetition distance — from 100m blocks up to a 400m…
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Swim30minIntermediate1km Open Water Time Trial
Session Overview This 30-minute open water session centres on a single timed 1km effort — the same distance as a…
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Swim45minIntermediateSculling Drills and Catch Awareness Pool Session
Session Overview This 45-minute pool session is built around sculling drills and catch mechanics — two of the most effective…
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Swim90min+IntermediateSwim-Run Aquathlon Intervals: 4 × (300m Swim + 800m Run)
Session Overview This challenging 75-minute session builds aquathlon fitness and trains the swim-to-run transition by alternating pool swims with road…
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Swim60minIntermediateCSS Descending Ladder Swim: 200/400/600/800 Session
Session Overview This 60-minute pool session builds critical swim speed and endurance through a descending CSS ladder — four intervals…
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Swim45minAdvancedPure Speed Pool Session: 12x25m All-Out Sprints
Session Overview This 45-minute session is built entirely around pure swimming speed. Twelve maximal 25m sprints with full recovery develop…
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Swim60minIntermediateThreshold Stroke Medley: 8x100m Mixed Strokes
Session Overview This 60-minute threshold medley session uses all four competitive strokes to build aerobic capacity, body awareness, and mental…
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.