Triathlon Swim Training Plan

The following program is designed for the individual who would like to complete his or her first sprint triathlon with no regard to time.

Triathlon swim training plan.

This triathlon bike training plan will help you to improve your core cycling strength speed and technique while also swimming and running. If you are unsure of your goal pace swim a 1500 for time pacing it out at your very best effort. 4 25 free swim with dragsox or parachute 30 rest. This beginner s plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox which includes a half mile ocean swim an 18 mile bike segment and a four mile run this program assumes you have limited multisport experience and you re beginning your training straight off the couch.

Winter prep training plan this triathlon winter training plan will help prepare you for the race season and have your best ever training sessions during the cold spell. This program takes into consideration that you can swim at least 8 lengths or 200 yards in a 25 yard pool 4 lengths 200 meters in a 50 meter pool run 2 miles two times per week and cycle a minimum of 5 8 miles about 45 minutes regardless of speed. More stuff like this. Set a training goal to swim 30 seconds to 1 minute faster than this.

If you want to keep improving your swimming it s essential to plan your workouts in advance. 40 ultimate swimming workouts. Cover the basics with this must have list of swimming equipment for peak triathlon training. View the winter prep training plan.

If you re brand new to triathlon trying to figure out training for swimming cycling and running in an organized progression can be a little daunting. View the boost your swim over winter plan. Indoor triathlon training plan. 4 100 free swim hit your target race pace minus 2 seconds 20 rest.

Sprint triathlons which vary but are typically around a 750 yard swim 12 mile bike and 3 mile run are a great entry point to the sport and achievable for anyone committed to following. These workouts are designed to give you a healthy balance of speed endurance and technique work so you can become an overall stronger swimmer. Pacing goals for the swim sets are based on your goal 1500 pace to approximate an olympic distance triathlon swim. This 13 week sprint triathlon training plan is ideal for beginners.

Seven free triathlon swim workouts in a pdf that you can print and stick to the end of your lane. You can t just turn up at the pool and mindlessly swim along. The plan is split into sections for athletes with 5 7 hours per week to train and those with 7 10 hours to train.