Stop guessing at the pool.
Structured triathlete swim workouts, free.
Build real swim sessions that fit your training block — aerobic base, threshold sets, or race-pace work — for sprint through Ironman distance. No coach. No signup.
Generate My Triathlon Swim WorkoutSwim sessions built for the tri athlete.
Every workout is a complete session — warm-up, drill set, main set, cool-down. You pick the duration and intensity. The generator handles the rest.
Base-building sets
Steady aerobic work at comfortable intervals — the foundation that carries you through long-course race day. Best early in a training block.
Lactate threshold sets
Comfortably hard aerobic effort. The sweet spot for improving your sustainable race-day pace — classic for Olympic and 70.3 build weeks.
Race-pace sharpening
Short, fast reps with full recovery. Use in the final two to four weeks before your event to build top-end speed and race confidence.
Any duration
Fits a time-crunched training week. A 30-minute session is a complete workout — not just a "quick swim." Pick the time that works.
Drill sets every time
Triathlete swim efficiency comes from technique, not raw fitness. Every session includes targeted drills — catch mechanics, rotation, bilateral breathing.
Built around your gear
Have a pull buoy and paddles? Or just a lane? Tell the generator and it builds around what you have.
The swim is your weakest leg. Let's fix that.
Most triathletes underprepare the swim because they don't know what to do in the pool. Running and cycling have structured plans everywhere — swim training is often just "go swim for an hour."
Swim Workout Club changes that. Every session is structured with intention: a specific warm-up to prime the stroke, drills to reinforce mechanics, a main set with defined intervals, and a cool-down that leaves you ready to train again tomorrow.
Whether you're a first-time sprint tri athlete or a veteran Ironman racer, a structured pool session every week compounds over a training cycle.
How it works
- Choose your available time — 30 min up to 2 hours
- Set your current swim level — "Steady Swimmer" for most tri athletes, "Strong" or "Elite/Masters" for experienced pool swimmers
- Pick your effort goal — aerobic for a base week, race pace for taper
- Tell it what equipment you have
- Get a complete session in seconds — no login, no email
Club members get workouts built around their swimmer profile — intervals tuned to their pace, sessions that adapt as they improve.
Ready to build your next tri swim?
Tell us four things and you'll have a complete structured session before you hit the water.
Generate My Triathlon Swim Workout →