Training Sessions

Improve your swimming with outdoor and indoor sessions tailored for all levels. Follow plans to build endurance, speed, and open water skills. Do targeted drills and sets for injury prevention, better technique, and race readiness. Experts share sessions for pool, river, and sea swimming, plus cross-training like yoga and weights. Become a strong, proficient open water swimmer.

Move of the month: Dead Bug

This exercise is great for swimmers looking to improve their body position in the water, strengthening and stabilising your core…
How to train with other people

While your training buddy won't necessarily be doing the same strokes as you, swimming with other people can be enjoyable…
Move of the month: dumbbell overhead press

This exercise increases the strength of our shoulder by working the deltoids.
Swimming in rivers

Having an understanding of how water moves in rivers and how to use that to your advantage will help you…
How to train for bodysurfing

This pool training session will put you in good stead for catching a wave in the sea.
Training plan for your first open water mile

Take on your first open water mile with this simple 12-week training plan from Olympic open water silver medallist Keri-anne…
A pool training session for the solar equinox

Simon Griffiths shares a threshold pace pool training session designed to be used at any time of year, targeted at…
Understanding pool training sessions

Being able to decipher the most commonly used terms and abbreviations in a pool session will take your training to…
How to do a self analysis of your swimming

Simon Griffiths plans out a training session that finds out more about how you swim and where there are opportunities…
Move of the month: Lateral squats

Vivienne Rickman is your guide to a lower-body exercise that's ideal for breaststrokers.
How can I train for speed when cold water swimming?

Swimming coach Cassie Patten has advice for cold water swimmers who want to continue their sprint training through the winter.
How to keep up your pool training in winter

Now winter is upon us and our open water swimming is limited by the cold, we asked Keri-anne Payne to…
Yoga for open water swimmers – Part 2

Part two of a series of yoga exercises to help improve your swimming both physically and mentally
How to prepare for a swim training session

When you prepare for a swim training session, it can make a big difference to how you feel in the…
Open Water Skills: Sighting

Arguably the single biggest thing that you can do to achieve a better swim in open water is to sight…
7.5km Training Session (about 2.5 hours)

To complete this as written, you should be capable of swimming repeatedly 100m off 90secs
7km Training Session (~2+ hrs)

To complete this as written, you should be capable of swimming repeatedly 100m off 90secs
10km open water training plan

A training plan for those contemplating taking on the 10k Marathon distance in open water
Flippin’ Fintastic

Two fins-based training sets to improve your leg position, strength and kic
Embrace the medley – session 3

Add other strokes to your training will enhance your strength, fitness and swimming ability.
Take your training outside – week 1

Make the most of your outdoor swimming with our weekly training plans
Last hurrah – session 3

The third of four end of season training sessions
Take your training outside (part 2) – week 2

Build endurance and improve your open water skills with our weekly training plans
Try these straightforward tubing sessions to improve your technique and keep you swim fit

These full body tubing workouts from Paul Fowler and Stefan Lawrence from 100% Tri are designed to keep you swim…
The Shock To The System

This session will bite as requests to keep swimming slightly faster are countered by the body tiring,