Build freestyle endurance and technique with this descending Swim & Pull ladder workout. Alternate freestyle with Pull Buoy repetitions as the distances progressively decrease, before finishing with kick work. Choose from three options—1,800m, 2,700m or 3,700m—and focus on consistent swimming, a strong catch and maintaining quality as fatigue builds.
View More Saturday Swim Session: Descending Swim & Pull Ladder
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
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 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
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 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 Schuster Swim Set is a simple but highly effective threshold builder. With repeat rounds of 100m, 200m, and 300m on short rest, this session develops sustained speed and aerobic strength — ideal for triathletes and open-water swimmers looking to move their swim fitness to the next level.
View More Saturday Swim Session: Schuster Swim Set