Is this triathlon swim workout PDF free?

Yes, free download with no signup required.

Is this session open-water or pool?

It's a 2500m pool session with sighting drills that simulate open-water conditions.

Can I use this for a sprint triathlon?

Yes — this works as a race-prep session for sprint, Olympic, and 70.3 swim distances.

Triathlon Swim Workout PDF — Free 2500m Open-Water Prep Plan overview

Free triathlon swim workout PDF: 2500m session with sighting drills and threshold pulls. Printable, editable, and Garmin-ready for race-week training.

# Triathlon Swim Workout PDF — 2500m Open Water Prep A triathlon-specific 2500m pool session. Sighting drills, a pull-buoy threshold main set, and race-pace bursts — everything you need to build open-water confidence in the pool. Free printable PDF. ## What's in the PDF - Warmup with bilateral-breathing cues - Sighting drill block (head-up every 6 strokes) to simulate race conditions - Pull-buoy threshold main set at race pace - Short race-pace burst set for final push - Cooldown with long-axis rotation focus ## Who this workout is for Triathletes training for sprint, Olympic, or 70.3 race distances.

Swim-block athletes building pool fitness before open-water season. Anyone who's ever drifted off-course in a race and wants to fix it with structured pool work. ## Training zones used GA1 warmup, TU for drills, WA for threshold main set, SA for race-pace bursts, ReKom for cooldown. The zone mix mirrors how race day actually feels — sustained pressure plus 2–3 hard surges. ## Free vs Premium The PDF is free.

Premium (€9/month, 14-day free trial) adds Garmin FIT export so you can wear the workout on a Forerunner 255/965, Fenix 7/8, or Swim 2 and run it from your wrist. ## How to use it Run this session 2–3 weeks out from your A-race as part of race-prep week. Pair it with one open-water practice session if possible. Mark sighting quality in the margin so you can tell if your stroke is holding up when you lift your head. ## Frequently Asked Questions **Is the triathlon PDF really free?** Yes — no email, no signup, no watermark. **What pool length does it assume?** 25m.

The builder supports 50m and 25yd conversions. **Can I edit the sighting drills?** Yes, open in free builder and swap any block. **Garmin compatibility?** FIT export for race-day file loading is Premium-only.