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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Swim45minAdvancedOpen Water 6x200m Race Intensity Intervals
Session Overview This 45-minute open water session delivers six hard race-intensity intervals of 200m each, building the speed, sighting discipline,…
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Swim45minIntermediateSprint Triathlon Taper Swim: 2000m Easy Drills Session
Session Overview This 45-minute taper swim is designed for the week before your sprint triathlon, keeping your feel for the…
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Swim45minIntermediate45-Minute Zone 3 Continuous Pool Swim
Session Overview This 45-minute continuous pool session sits in Zone 3 — comfortably uncomfortable. You are working above easy aerobic…
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Swim45minIntermediateHot Weather Open Water Acclimatisation Swim
Session Overview As summer arrives and open water temperatures rise, your body needs time to adapt to the heat —…
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Swim45minBeginnerPool Drill Circuit: Catch, Entry and Rotation Focus
Session Overview This technique-focused session isolates three fundamental freestyle mechanics: hand entry, high-elbow catch, and full-body rotation. Correcting these three…
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Swim60minIntermediateAquathlon Race Simulation: 750m Swim + 5km Run
Session Overview An aquathlon — swim followed immediately by run — is both a standalone race format and one of…
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Swim60minIntermediateOpen Water 5x300m Race Pace Swim Session
Session Overview This open water interval session uses 5 x 300m efforts at race pace to build your ability to…
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Swim45minIntermediateOpen Water Deep Water Start: Race Simulation Drills
Session Overview Many open water sessions focus on endurance or sighting — but few athletes practise the deep water start…
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Swim60minIntermediatePull Buoy Threshold Set: 8×200m CSS Effort
Session Overview The pull buoy removes your kick, isolating your upper body and forcing you to develop arm pull power…
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Swim60minIntermediateOpen Water Tempo Swim: 4×400m at Race Pace
Session Overview This session develops your ability to hold race pace in open water — one of the most transferable…
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Swim60minIntermediateOpen Water Progressive Build: 2500m Endurance Swim
Session Overview This 60-minute open water session uses a progressive build structure to develop both endurance and pace awareness in…
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Swim45minIntermediate5×400m CSS Speed Block: Pool Race Pace Session
Session Overview This 50-minute pool session targets your Critical Swim Speed (CSS) — the sustainable threshold pace that builds aerobic…
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.