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 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
Build your endurance and learn to maintain strong freestyle technique with this week’s Saturday Swim Session. The Sustained Distance Builder combines longer aerobic swims with shorter repetitions to improve pacing, efficiency and confidence in the water. Choose from three workout distances to suit your fitness level and swimming goals.
View More Saturday Swim Session: Ruth Astle’s Endurance Swim for Mortals
Build endurance, threshold fitness, and pacing with this Broken 500s session. Longer swims followed by short-rest 100m repetitions challenge your ability to maintain speed and technique under fatigue. Ideal for triathletes and swimmers wanting stronger aerobic fitness, race-specific endurance, and more consistent swimming performance.
View More Saturday Swim Session: Broken 500s
Build speed endurance and pacing with alternating fast and easy 50m repetitions. This session develops aerobic fitness, efficient recovery between efforts, and the ability to produce consistent speed while maintaining strong technique. Perfect for triathletes and swimmers wanting greater race-day resilience, control, and confidence.
View More Saturday Swim Session: Alternating Pace Builder
Build threshold fitness and finishing speed with this progressive 100m swim session. Short recoveries and increasing pace challenge your aerobic endurance, pacing, and stroke control while teaching you to maintain strong technique under fatigue. Ideal for triathletes and swimmers wanting faster, more sustainable race-day performance.
View More Saturday Swim Session: Progressive Pressure 100s
Build sustainable swim speed with this threshold-focused session featuring short-rest repetitions. Improve aerobic fitness, pacing, and stroke consistency while learning to recover quickly between efforts. Perfect for triathletes and swimmers wanting to hold a stronger pace for longer without sacrificing technique or efficiency.
View More Saturday Swim Session: Threshold Density Builder
Build endurance, pacing, and patience with this long-distance swim session. Learn to maintain consistent effort, efficient technique, and strong rhythm across extended repetitions. Ideal for triathletes and open water swimmers wanting to improve aerobic fitness, mental resilience, and confidence over longer distances in both training and racing.
View More Saturday Swim Session: Distance Discipline Builder
Build endurance and pacing with this long-distance swim session featuring sustained repetitions and controlled recovery. Develop aerobic fitness, improve stroke efficiency, and strengthen your ability to maintain consistent technique over extended distances. Perfect for triathletes and open water swimmers preparing for longer events or building a stronger aerobic base.
View More Saturday Swim Session: Endurance Block Session