The Time-Efficient Triathlete's Pool Swim Programme

Train with clarity and confidence for your 1.5km (Olympic), 1.9km (IRONMAN 70.3) or 2km (T100) triathlon swim distance with this carefully curated 12-week plan. This pool-based programme will help to build your swimming endurance sustainably, with a strong focus on technique to complete your open water leg with efficiency and control. It is purposefully designed to fit into a busy schedule without compromising your bike or run training. 

This downloadable 40+ page pdf programme includes:

• 24 structured swim sessions (2 per week)

• 22 drill videos to aid technique development

• Clear explanations of key swimming and technique principles

• Swim equipment guidance

• Helpful ways to adjust the plan based on your progress

• Advice to support your swimming outside of the pool

  ... and so much more!

To get the most from this guide, you should already be able to:

• Swim at least 400m of front crawl/freestyle continuously

• Complete a 45-60 minute swim session with rest breaks

The sessions start at 1700m total distance (broken up into manageable efforts with rest breaks) and build up over the 12 weeks, to improve your endurance without feeling overwhelming.