SWIM SETS FOR TRIATHLETES

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Build confidence, aerobic fitness and the ability to swim comfortably for longer.

These sessions focus on holding good technique, finding a sustainable rhythm and becoming more efficient in the water.

Focus areas:

• Aerobic fitness
• Swimming efficiency
• Technique under fatigue
• Long-distance confidence

Perfect for: open-water swimmers, triathletes and anyone looking to improve endurance.

Warm Up  (500)

• 200 easy
• 4 × 50 build (easy → strong)
• 4 × 25 fast (15–20s rest)

Purpose: Wake the body up, raise the heart rate and prepare for the main set.

Activation (200)

• 2 × 100 steady aerobic

Main set (900)

• 3 × 300 aerobic (30s rest)

Cool-down (300)

• 300 easy

Focus: Relaxed rhythm and confidence.

Warm Up  (500)

• 200 easy
• 4 × 50 build (easy → strong)
• 4 × 25 fast (15–20s rest)

Purpose: Wake the body up, raise the heart rate and prepare for the main set.

Activation (200)

• 2 × 100 steady aerobic

Main set (1600)

• 4 × 400 aerobic (30s rest)

Cool-down (300)

• 300 easy

Focus: Holding form over longer repeats

Warm Up  (500)

• 200 easy
• 4 × 50 build (easy → strong)
• 4 × 25 fast (15–20s rest)

Purpose: Wake the body up, raise the heart rate and prepare for the main set.

Activation (200)

• 2 × 100 steady aerobic

Main set (1500)

• 3 × 500 aerobic (30s rest)

Cool-down (300)

• 300 easy

Focus: Swimming comfortably for longer

Warm Up  (500)

• 200 easy
• 4 × 50 build (easy → strong)
• 4 × 25 fast (15–20s rest)

Purpose: Wake the body up, raise the heart rate and prepare for the main set.

Activation (200)

• 2 × 100 steady aerobic

Main set (1800)

• 3 × 600 aerobic (45s rest)

Cool-down (300)

• 300 easy

Focus: Technique under fatigue

Warm Up  (500)

• 200 easy
• 4 × 50 build (easy → strong)
• 4 × 25 fast (15–20s rest)

Purpose: Wake the body up, raise the heart rate and prepare for the main set.

Activation (200)

• 2 × 100 steady aerobic

Main set (1700)

• 300 / 400 / 500 / 300 / 200 (30s rest)

Cool-down (300)

• 300 easy

Focus: Changing distance while staying controlled.

Warm Up  (500)

• 200 easy
• 4 × 50 build (easy → strong)
• 4 × 25 fast (15–20s rest)

Purpose: Wake the body up, raise the heart rate and prepare for the main set.

Activation (200)

• 2 × 100 steady aerobic

Main set (1900)

• 400 steady (30s rest)
• 600 steady (30s rest)
• 900 steady (30s rest)

Cool-down (300)

• 300 easy

Focus: Long-distance confidence