Triathlon swimming is mostly steady freestyle at race pace, plus skills you can't skip: sighting, breathing to both sides, and coping with a fast start. These sets cover all of it in a 25m pool.
Sprint distance is a 750m swim and Olympic is 1500m. Pick the race rehearsal that matches your race, then add the other two when you have time for a third swim in the week.
4 × 100 free @ 2:00 means swim four 100s, leaving every two minutes; whatever time is left is your rest. 20s rest means rest 20 seconds after each one. Send-offs are set for the pace on each card, so add five seconds if they feel tight. All sets are in metres for a 25m pool. Load this set opens it in the builder, where you can change anything, print it or send it to your Garmin.
For: Sprint-distance triathletes getting ready for a 750m swim.
The 50s plus the 550 make 750m. Treat the short rest as the moment after the start chaos.
For: Triathletes targeting an Olympic-distance swim.
As it gets easier, cut the send-off by 5 seconds rather than adding more 300s.
For: Triathletes who lean on the wetsuit to keep their legs up.
With only a band on, your legs sink unless your core holds them up. Hard at first.
For: Triathletes before their first open-water race.
No push-offs: turn without kicking off the wall. Open water has no walls to rest on.
A sprint triathlon is usually a 750m swim, Olympic (standard) distance is 1500m, a half Ironman 1.9km and a full Ironman 3.8km. Some local sprints use shorter pool swims, so check your race.
Most of it, yes. Fitness, pacing, sighting and breathing to both sides all work in a pool. Try to get a few open-water swims in before race day as well, ideally in your wetsuit.
Some, yes. A wetsuit lifts your legs much like a buoy does, so pull sets are close to race conditions. Keep some swimming without one so your kick and body position don't get lazy.
All 28 sets are on the workouts page, grouped by goal.