~I am building a fire and every day I train, I add more fuel. At just the right moment, I light the match ~ Unknown

A  workout is essentially a ‘roadmap’ that clearly identifies the steps needed to take to reach a desired destination. Having a workout plan provides you with structure so you aren’t wondering what to do next, and also helps you meet goals and prevent burnout.

Try our free workouts below. Efficiency and consistency are key in your training regime.


During the COVID-19 pandemic, many of us have lost access to gyms and swimming pools. In this area you will find sessions where you can work on strength at home with minimal equipment and also on your swimming (outside of the pool!)

This April Strength Warm-Up session is great to do before a strength session, ride or run. It also feels great first thing in the morning and only takes about 8 minutes to complete.

This interval based Swim Cord Pull & Kick Routine-7 utilizes stretch cords and a stability ball. You will be able to work on both your catch technique and kick during this ~25 minute session. An explanatory video about this session can be found here.


Endurance swims are important but can sometimes seem like a drag in the pool. Try out this endurance session full of variety and see how fast 4000m of swimming can fly by!

Even though swimming doesn’t put as much wear and tear on our bodies, it is still important that you give yourself a chance to recover after races. Rest days allow us to perform at our highest level and maximizes the time in the water. A Recovery Swim should engage the entire body to flush the lactic acid buildup and executed at easy to moderate intensity.

Having a successful open water practice session starts as soon as you see the water. When putting on your wetsuit, start to visualize yourself swimming calmly. In OWS practice session you’ll find a sample outline for a 30 minute swim session in a small lake.

A good swim warm-up is essential for setting yourself up for success during the main-set or “meat” of your swim training session. We cover what should be included in a good swim warm-up in this post and you will find all these components in our Favorite Warm-Up.

One of the three keys to becoming a better swimmer is to spend some time working on your swim technique. This Pure_technique_drill_session includes drills that will help you work on your posture and alignment, entry, catch, rotation and more.

Being able to actively recover while swimming is a skill that needs to be practiced. In this Tech speed active recovery session written by club member Tay B you will get to work on this skill.

Here’s a fun swim, gamified! Warm-up as needed and then try out the main-set in How far can you go. You need some type of timing device that you can set to four minutes.  A finis tempo trainer or watch will do. This 30 minute main-set is a perfect lunch break swim. Another good swim when you are short on time is swim pull repeats. All you need is at least 30 minutes and a pull buoy.

It’s good to have a “go to” swim workout during race week. In the Race tune up  session you will be swimming 100’s slower than your target race pace, at race pace and then faster than race pace to get you primed for a quick swim on race day.

2600m Moderate Effort Swim

Pull Phase Focused Swim

Ratchet your pace Swim


Pink Mist Ladder

Negative split 300s

Tech_150 or 300s_and 25s

Pink Mist 10 x 300

200s with recovery 50s

Breathing pattern exploration

Tech_16 x 100 CSS declining rest

Tech_Endr_drills_steady swim

Endurance 2-3 x 800

CSS_Endurance Broken 1500



Looking for some quality trainer rides to complement your outdoor riding? Here are a few courtesy of The Doctrine Training Ltd.

5 x 5 min @ 100 percent of FTP effort!

20 x 30 ON! 30 Off



A “brick” workout is one where you “layer” one workout on top of another. It is common for triathletes to do bike – run bricks where they cycle first and then immediately follow their ride with a run. Some people also say the term “brick” originates from how your legs feel when you start to run after cycling. Regardless of how you think about it, these multisport sessions should be part of every triathletes’ training routine.

This Bike & Run Interval Brick Session is a great way to practice transitioning between disciplines and gets you used to that heavy leg feeling we often experience when running after biking. You will alternate between bike and run intervals and work on transitioning fast and efficiently.  Consider including a hill on your 5k bike loop to fatigue your legs a bit before running. This is a fantastic tune-up session ahead of a short course triathlon or duathlon event where your effort is high and you need to transition quickly.