Training plans · Free
Triathlon Swim Workouts
You need more than a random collection of kick-pull-drill-swim sets to actually progress. Every plan here includes structured skills, drills, main sets, and explanations built to improve your technique, build your fitness, and grow your confidence in the water.
All free. Pick the plan that matches where you are.
You're About To Do A Workout
Does this sound familiar?
None of this is really training.
Let's get you on a plan.
Which plan is right for you?
Pick the plan that matches where you are
12 weeks · Foundation
Aerobic Builder
Lay the foundation for becoming a faster swimmer, minimize resistance, transfer drills into your actual stroke, and learn to pace through negative splits, builds, and descends.
12 weeks · Sprint
Sprint Distance
Start where you are and build from there. A structured entry point for your first sprint triathlon, building endurance and confidence progressively over 24 workouts.
12 weeks · Structure
Olympic Distance
For triathletes who can already swim but have no structure to their training, random workouts from social media, the same set repeated every week. This plan replaces guesswork with a real progression.
Why structure matters
Random effort doesn't compound. Structure does.
Here's the thing, you need more than a collection of random sets to keep you progressing in the water.
Every plan on this page includes very structured skills, drills, main sets, and explanations, designed to help you improve your technique, build your fitness, and grow your confidence in your swimming ability.
Once you've worked through one of these plans, you'll:
Better understand the fundamentals of swimming and moving through the water. Know how to work with the water, not against it. Develop the strength and power to let your body do the work, instead of fighting the water every length.
What every plan includes
Every session has a clear purpose
Two swims a week, 24 workouts over 12 weeks, each one building on the last. Here's what's inside every session.
Warm up
Easy swimming, some fast sprinting, and breathing work, designed to get you wet, loose, and comfortable before the real work starts.
Skills & drills
A specific drill each session, slowed right down, so you actually fix the thing it's meant to fix rather than rushing through it.
Main set
Where fitness gets built and technique gets tested under fatigue. Different intensities for different goals, some fast, some steady, always with a clear purpose.
Cool down
Your best technique, saved for last, since it's what your body remembers walking out of the pool.
Open water sessions
Two sessions in every plan built to get you comfortable with race conditions before race day, always with a buddy, always where lifeguards are on duty.
Progressive build
Every workout builds on the one before it. Week 12 is meaningfully harder than week 1, on purpose.
When you're ready for more
These plans give you structure. Coaching gives you a plan built around you.
A templated plan will give you structure if you've got nothing to work from, and that's a real step up from random workouts off social media. But it can't see your stroke, adjust when your week changes, or tell you which specific thing is actually holding you back. That's what coaching does.
See how coaching works