Top 10 Swim Workouts of 2023

The most popular workouts on my website over 2023, where predominantly published before 2023, however seven of these workouts were published last year. Some were publish as far back as 2017 (Drills & Technique) and are still popular with regular views. Since I started publishing workouts weekly I’ve published over 400 swim workouts (most with three variations based on ability and time availability) as part of my popular Saturday Swim Session series.

Auburn Sprint Set – A session packed full of sprints can really build your VO2 max and tolerance of lactic acid later in the session. This session has been designed for swimmers and triathletes returning to the pool who are wanting to further develop their speed.

80/20 Swim Short Intervals – Short, high-intensity repetitions are a fantastic way to build your fitness. Great for developing your top-end swimming speed and your ability to maintain form at high effort while your fatigue builds. This session is good for triathletes, as well as open-water swimmers.

100’s – Repeated reps, and swimming at a sustained pace will help develop your threshold swimming speed. This session is good for triathletes, as well as open-water swimmers.

Broken 400’s for Both Speed & Endurance – Broken 400’s provides the benefits of both speed and endurance, by combining both within the same workout. Great for developing your threshold swimming pace, this session is good for triathletes, as well as open-water swimmers.

50’s for Stamina – Stamina can be built by swimming a large number of short reps with shorter reps. This session is good for triathletes, as well as open water swimmers.

Drills & Technique – This swim session is a great way to enhance your efficiency and technique of swimming. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

More KPS – Kick Pull Swim (KPS) was often used regularly by my swim coach, Duncan Laing in the mid-1990s. I continue that tradition because it generates success by challenging different aspects of your stroke. This session is good for triathletes, as well as open-water swimmers.

Swim Smooth’s Perfect Pyramid – This is a steady endurance-building session. This session has been designed for swimmers and triathletes returning to the pool who want to further develop their endurance.

Debs’ Triple 3’s – Breaking longer swims up into segments is a great way to add speed, whilst building stamina or endurance into a workout. This session was described to me by Debs Lynch a few years ago whilst she was in the New Zealand High-Performance Triathlon Squad, as one of her favourites. This session is good for triathletes, as well as open water swimmers.

Kick, Pull, Swim – Kick Pull Swim (KPS) was often used regularly by my swim coach, Duncan Laing in the mid-1990s. I continue that tradition because it generates success by challenging different aspects of your stroke. This session is good for triathletes, as well as open-water swimmers.

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