Triathlon Swim Workout PDF
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.