Triathlon Swim Workout PDF — 2500m Sighting and Pacing

# Triathlon Swim Workout PDF — 2500m Sighting and Pacing

Pool practice for brief sighting and sustainable swim-leg effort, with normal breathing throughout.

Who this session suits

For swimmers preparing for a 1500–1900m triathlon swim who comfortably complete 500m pool repeats. Practise brief sighting at sustainable race effort; this pool session does not establish open-water readiness. Without a tested race pace, use about 5–6/10 effort. Short version: three 300m main repeats gives 1900m. Keep pace and breathing similar with and without sighting before adding distance.

Session at a glance

- 400m easy warm-up and 4 × 100m sighting practice

- 3 × 500m at a controlled swim-leg effort

- Brief looks in a clear lane; no continuous head-up swimming

- Short version: 300m main repeats, 1900m total

Download or adapt the workout

Download /downloads/triathlon-2500m-swim-workout.pdf or open /free-workout-builder?preset=triathlon-2500m&from=swim-workout-pdf-triathlon to edit this exact session.

Frequently Asked Questions

Is this triathlon swim workout PDF really free?

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Can I customise the triathlon workout?

Yes. Use the "Open in free builder" button to load this exact session, then drag blocks around, change distances, or swap drills.

Can I send this workout to my Garmin watch?

Free accounts include 3 Garmin/FIT exports in any rolling 7 days for compatible watches. Premium adds whole-plan Garmin calendar scheduling, a complete multi-week plan PDF, unlimited exports and saved plans, and full history. A single-session PDF stays free.