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
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 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
Allan Pitman was a legendary Australian Ironman coach (as well as a competitor). This session helps build your sustained aerobic pace and is great for long distance open-water swimmers and Ironman triathletes.
View More Saturday Swim Session: Allan Pitman’s Ironman Swim Session #4
Samuel Askey-Doran has come to the sport of triathlon from a strong swimming background. The Tasmanian focussed on 400m to 1,500m Freestyle in the pool, as well as the 10km Open Water Swim. Since turning his hand to Ironman, he has set the swim course record at Ironman Kona of 45:43. This is a workout he enjoys and has been using in his build up to the Ironman World Champs in Nice this year.
View More Saturday Swim Session: Samuel Askey-Doran’s Ironman World Champs Swim Workout for the Rest of Us
Aerobic fitness is key to success in endurance sports. This aerobic fitness will set you up for success leading onto the bike and run by ensuring you can complete the swim comfortably without draining your energy reserves and leaving you tired for the disciplines that follow. This session helps build your sustained aerobic pace and is great for long distance open-water swimmers and Long Course triathletes.
View More Saturday Swim Session: Long Course Weekend Regular Set 2
Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a fast pace that you can sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.
View More Saturday Swim Session: Triathlon Plus Race Pace Swim #1
This session sees a focus on VO2 max intensity over both 100m and 50m to develop your maximum aerobic capacity. This workout is of benefit all swimmers (including triathletes and open water swimmers – especially short course triathletes).
View More Saturday Swim Session: Swim Speed Improver – Session 04
The ability to sustain a solid effort for a reasonably duration with shortish reps will build your threshold swimming ability. This workout is of benefit all swimmers (including triathletes and open water swimmers – especially short course triathletes).
View More Saturday Swim Session: Swim Speed Improver – Session 03