Improve your triathlon swim performance with three structured workouts targeting endurance, freestyle technique, pacing and sustainable speed. Establish your fitness with a 1,500m Time Trial, refine your stroke through purposeful drills, and develop consistent swimming speed. Ideal for Olympic-distance, Ironman 70.3 and T100 triathletes seeking better swim performance.
View More Saturday Swim Session: Triathlon Swim Training – Build Your Swim Performance With Three Key Sessions
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
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 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 pacing awareness and sustained swim strength with this progressive 200m session. Gradually increasing your speed across each cycle teaches control, rhythm, and efficient effort management. Ideal for triathletes and swimmers wanting to improve aerobic fitness, threshold pace, and the ability to finish strong without sacrificing technique.
View More Saturday Swim Session: Progressive 200s Builder
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 threshold fitness with this controlled swim session designed to improve sustainable speed, pacing, and stroke efficiency. Learn to hold strong, consistent efforts while maintaining excellent technique under fatigue. Ideal for triathletes and swimmers wanting greater endurance, smoother rhythm, and faster performances in both training and racing.
View More Saturday Swim Session: Threshold Flow Builder
Build sustainable swim speed with this high-pressure 50m interval session. Short recoveries challenge your threshold fitness, pacing, and stroke efficiency while teaching you to maintain strong technique under fatigue. Perfect for triathletes and swimmers wanting greater speed, endurance, and confidence when racing or training hard.
View More Saturday Swim Session: Pressure 50s Session