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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Swim45minBeginnerOpen Water Pre-Race Confidence Build Swim
Session Overview Designed for athletes in the final 1–2 weeks before a triathlon, this confidence-building session helps you feel calm…
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Swim60minIntermediatePace-Drop 4×500m Endurance Swim Session
Session Overview This pace-drop session builds race-specific endurance by training you to finish each 500m faster than the last. Suited…
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Swim45minIntermediateOpen Water Fartlek Swim: Speed Play Session
Session Overview Open water fartlek swimming replaces the rigid interval structure of pool training with unstructured, responsive speed play in…
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Swim30minIntermediate70.3 Race Morning Activation Swim Session
Session Overview This short activation swim is designed for the morning of an IRONMAN 70.3 race, completed in the venue…
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Swim60minBeginnerOpen Water Skills Assessment Swim Session
Session Overview Before race season begins, an open water skills assessment gives you clear benchmarks across the three core competencies…
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Swim60minIntermediateBroken 2000m Pool Time Trial Session
Session Overview A broken time trial uses short rest intervals to let you sustain a pace close to your continuous…
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Swim45minIntermediateOpen Water Sighting Drill: Zigzag Navigation Practice
Session Overview Navigation errors cost precious time on race day — this 45-minute open water session will sharpen your sighting…
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Swim45minIntermediate8×150m Build Swim: Progressive Pool Intervals
Session Overview This 45-minute progressive pool session builds your ability to hold pace under fatigue. Eight 150m repeats progress from…
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Swim60minIntermediatePull Buoy Tempo Set: 6×250m at CSS Pace
Session Overview This 50-minute pull buoy tempo session removes the kick entirely to isolate your upper body catch and pull…
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Swim45minIntermediateCSS Speed Pyramid: 5×200m Descending Pool Session
Session Overview This 45-minute CSS speed pyramid targets your Critical Swim Speed threshold with five descending 200m repeats, helping you…
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Swim60minIntermediateClub Lane Circle Swimming: Pool Drafting and Pack Tactics Session
Session Overview This technique-focused pool session is designed for groups of 2-4 swimmers sharing a lane. By practising circle swimming,…
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Swim90min+AdvancedOpen Water 5km Long Course Endurance Swim Session
Session Overview This advanced open water session covers 5km of continuous swimming — the longest standard session in long-course triathlon…
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.