Each week I will load three Saturday Swim Session options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.
Build consistency and speed with this Saturday Swim Session. Start with repeatable 100m freestyle efforts before changing gears for faster 50m repetitions. Choose from three distances—1,700m, 2,400m or 3,200m—and challenge yourself to maintain strong technique and consistent pacing as the intensity and fatigue increase throughout the workout.
View More Saturday Swim Session: 100s Into Fast 50s
Develop better pace control with this Build 1–3 swim workout. Progress from steady to hard to maximum effort across repeated 100m intervals, then reset and go again. Choose from three distances designed to develop speed, pacing awareness and the ability to change gears while maintaining good freestyle technique.
View More Saturday Swim Session: Build 1–3 × 100m
Swimming every session at the same pace can limit your progress. Discover why triathletes benefit from purposeful variety in the pool, including endurance, technique, tempo, threshold and speed work. Learn how developing different swimming gears can improve your fitness, efficiency and confidence while preparing you for the demands of race day.
View More Stop Swimming Every Session at the Same Pace
Build aerobic endurance and freestyle efficiency with this simple but effective swim workout. Alternate between freestyle and Pull Buoy 200m repetitions, focusing on a strong catch, consistent pacing and good technique. Choose from three distances—1,700m, 2,300m or 3,400m—to match your current swimming fitness and training volume.
View More Saturday Swim Session: Alternate Swim & Pull 200s
Build endurance and speed with this week’s CAC Beginner Workout. Choose from three distances combining consistent 100m repetitions with fast 25m sprints. The session challenges you to maintain sustainable pacing, good technique and repeatable speed, helping swimmers and triathletes develop aerobic fitness while still producing quality speed under fatigue.
View More Saturday Swim Session: CAC Beginner Workout
Improve your freestyle technique with this week’s Saturday Swim Session. Using Catch Up, Finger Drag and One Arm drills, you’ll isolate key parts of your stroke before transferring them into normal swimming. Choose from three workout distances designed to improve body position, coordination, stroke efficiency and overall freestyle technique.
View More Saturday Swim Session: Natasha Van Der Merwe’s Beginner Form Focus Session
Improve your freestyle efficiency with this week’s Saturday Swim Session. Combining technique drills, fast 50m repetitions and Distance Per Stroke swimming, this workout helps develop better body position, propulsion and stroke control. Choose from three distances designed to challenge recreational swimmers, masters swimmers and age-group triathletes in the pool.
View More Saturday Swim Session: Jeanne’s Form Workout
Build endurance, pacing and speed with this week’s Saturday Swim Session. Starting with longer controlled efforts before progressing to shorter, faster repetitions, this workout teaches you to increase intensity while maintaining efficient freestyle technique. Choose from three distance options designed for recreational swimmers, masters swimmers and age-group triathletes alike.
View More Saturday Swim Session: Natasha Van Der Merwe’s Beginner Endurance Focus Session
Take on this 5,800m endurance swim inspired by professional triathlete Ruth Astle. Combining continuous and broken 800m swims, this challenging session develops aerobic endurance, pacing and freestyle efficiency. Designed for experienced recreational swimmers, masters swimmers and triathletes looking to build confidence over longer distances.
View More Saturday Swim Session: Ruth Astle’s Endurance Swim
Improve your ability to change pace without losing technique in this week’s Saturday Swim Session. Featuring three workout options, this session combines build sets, speed work and active recovery to develop endurance, speed control and efficient freestyle. Ideal for triathletes, masters swimmers and recreational swimmers looking to become stronger in the pool.
View More Saturday Swim Session: Natasha Van Der Merwe’s Beginner Speed Focus Session