Swim Training Plan
Monday: Endurance
- Swim continuously for 30 to 35 minutes; start slow and build your speed.
- If you can't swim for a full 30 minutes, start with 10 or 15.
- The last five minutes should be a hard effort but not all out and with no more than 90 percent max heart rate effort.
Wednesday: Speed Workout for Sprint and Olympic Distances
- Warm up by swimming 400 yards easy. •
- Do 50-yard sprints with a 30-second recovery between each sprint. Start with 10 to 12 sprints and try to add an additional 50-yard sprint each week, up to but not exceeding, 18 sprints total.
- Swim 100 yards easy.
- Do 6 x 25 yards at 45-second intervals; swim at 85 percent max heart rate.
- Cool down with 300 easy.
Wednesday: Speed Workout for Longer Distances
- Warm up with 300 yards easy.
- 200 yards pull with buoy, kick 200 yards.
- Main Set: start with eight 100-yard sprints with 1-minute rest between intervals, add an extra 100-yard sprint each consecutive week up to, but not exceeding, 16 total sprints.
- Cool down with 200 yards easy.
Friday: Technique
- Warm up 300 yards easy.
- 200 yards drill, 200 yards kick, 500 yards pull with buoy.
- Try to breathe every three strokes for 100 yards, for the next 100 yards try to breathe every 5 strokes, and then repeat.
- Also try to alternate sides when taking a breath. The goal is to increase lung oxygen intake and learn how to breathe on both sides.
- Cool down with 300 easy.
MORE: 4 Swim Workouts for Variety in the Pool
Race Week
You'll want to dial it back on race week to maximize your taper. Here are your sample workouts for race week:
Monday
- Warm up 300 to 400 yards.
- Main Set: Eight 50-yard sprints, 30 seconds recovery.
- Cool down 300 yards.
Wednesday
- 800 yards easy swim.
- Try this swim training plan, and you'll be ready to perform on race day.
READ THIS NEXT: 6 Tips for a Smart Triathlon Swim
Marcus Eichhorn has participated in triathlons for 26 years. He holds a state-level certificate for high school track and field and cross country, and he coaches junior high and high school runners. He is also a Level I USATF-certified running coach.
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