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 aerobic endurance and sustained swim strength with this longer-distance session. Controlled repetitions with short recovery challenge your pacing, concentration, and ability to maintain technique under fatigue. Ideal for triathletes and open water swimmers wanting smoother, more efficient swimming across longer events and training sessions.
View More Saturday Swim Session: Sustained Distance Session
Build pacing control and rhythm with this ladder-style swim session. Increasing and decreasing distances challenge your ability to adjust effort, stay smooth, and maintain technique. Ideal for developing endurance, awareness, and the ability to change gears without losing form—perfect for stronger, more controlled swimming performance.
View More Saturday Swim Session: Pace Ladder Builder
Build sustainable swim speed with this threshold-focused session combining drill work and short-rest 50m reps. Improve technique, pacing, and consistency while learning to hold quality under fatigue. Ideal for triathletes and swimmers wanting stronger threshold pace, better rhythm, and greater endurance in the pool or open water.
View More Saturday Swim Session: Threshold Flow Builder
Short, sharp 50m reps with limited rest turn up the pressure in this session. It challenges your ability to hold pace, stay composed, and maintain technique as fatigue builds. Perfect for developing speed endurance, control, and the confidence to perform when it matters most in training and racing.
View More Saturday Swim Session: Pressure 50s Session
Build control and consistency with this repeat-focused swim session. Short 50m reps with tight rest intervals challenge you to hold pace, stay relaxed, and maintain form under fatigue. It’s about rhythm, discipline, and sustaining quality from start to finish—perfect for developing durable swim performance across all distances.
View More Saturday Swim Session: Repeat & Hold Session
The Controlled Distance Builder develops steady pacing and endurance over longer swim reps. With 400m repeats, you learn to hold rhythm, maintain technique, and stay composed as fatigue builds. A smart session for triathletes and open-water swimmers aiming to turn endurance into a reliable strength in the water.
View More Saturday Swim Session: Controlled Distance Builder
The Endurance Benchmark session is a simple but powerful way to assess your swim fitness. A continuous time trial challenges your pacing, endurance, and mental focus. It’s an ideal session for swimmers and triathletes wanting to track progress, build confidence, and improve their ability to sustain effort over longer distances.
View More Saturday Swim Session: Endurance Benchmark
Build your swim-specific strength with this Pull Strength Builder session. Using a pull buoy through the main set, this workout helps improve upper-body endurance, freestyle efficiency, and sustained form in the water. It’s a practical session for swimmers and triathletes wanting to become stronger, smoother, and more controlled.
View More Saturday Swim Session: Pull Strength Builder
The Progressive 100s Session builds pacing awareness and controlled speed in the water. By gradually increasing effort across each set of 100m repeats, you learn how to swim faster without losing rhythm or technique. A great session for triathletes and open-water swimmers wanting stronger, more sustainable swim performance.
View More Saturday Swim Session: Progressive 100s Session
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View More Saturday Swim Session: 200s Pace Builder