Swimming plan for Olympic or 70.3 (half-IM) triathlon (Level I)

Average Weekly Training Hours 02:32
Training Load By Week
Average Weekly Training Hours 02:32
Training Load By Week

Note: This plan is loaded using structured workout builder - you can download it onto compatible devices! A screen shot of workout details can be found here: https://galebernhardt.com/blogs/news/screen-shot-of-swim-workout-builder This swimming plan can be used by itself or laid into another training plan. The goal is to swim 1500 meters at the end of 13 weeks at race pace. Though the workout titles say “beginner” you are not a beginning swimmer. You are a level I swimmer that averages around 2 minutes per 100 for a steady swim of 800 meters. If you don’t know your current pace, do a test set where you swim 3 x 300 (30 seconds recovery between each). Average all three swims together to find your average pace per 100. This becomes your threshold or test pace (T-pace). This plan can be downloaded onto compatible devices. If you don’t like the idea of taking pieces of paper to the pool, the workouts are similar to those found in the waterproof product “Workouts in a Binder for Triathletes” or “Swim Workouts for Triathletes, Second Edition.”

Sample Day 1
0:30:00
30-Minute Workout #1 (beginner)

This workout is similar to Workouts In a Binder 30-minute card #1

Workout Details

Warm up

Warm Up: 500 m @ 75 % of Threshold Pace
300 swim (your choice of strokes) 4 x 50 (25 easy, 25 build) 10 second RI

Repeat 4 times

Hard
Work: 50.0 m @ 110 % of Threshold Pace
Build speed throughout each 50

Easy
Recovery: 10 sec @ 0 % of Threshold Pace
Recover at the wall

Active
Work: 200 m @ 80 % of Threshold Pace

Recovery
Recovery: 1 min @ 0 % of Threshold Pace
1 minute bonus rest at the wall

Repeat 4 times

Hard
Work: 50.0 m @ 110 % of Threshold Pace
Each 50 is faster than the previous one (hint - begin conservatively)

Easy
Recovery: 10 sec @ 0 % of Threshold Pace
Recover at the wall

Recovery
Recovery: 2 min @ 0 % of Threshold Pace
2 minute bonus rest at the wall

Repeat 3 times

Hard
Work: 100 m @ 100 % of Threshold Pace
These are at your T-Pace

Easy
Recovery: 20 sec @ 0 % of Threshold Pace
Recover at the wall

Cool Down
Cool Down: 100 m @ 75 % of Threshold Pace
Easy cool down

Sample Day 2
0:45:00
Endurance Speed #1

Similar to Workouts in a Binder Endurance Speed 1

Workout Details

Warm up
Warm Up: 800 m @ 75 % of Threshold Pace
300 Swim 200 Kick 100 Swim 12 x 25 building speed through each 25 (10 seconds between each one)

Active
Work: 200 m @ 80 % of Threshold Pace

Recovery
Recovery: 20 sec @ 0 % of Threshold Pace

Repeat 2 times

Hard
Work: 75.0 m @ 120 % of Threshold Pace
Fast swimming

Easy
Recovery: 15 sec @ 0 % of Threshold Pace

Active
Work: 200 m @ 80 % of Threshold Pace

Recovery
Recovery: 20 sec @ 0 % of Threshold Pace

Repeat 2 times

Hard
Work: 75.0 m @ 120 % of Threshold Pace
Fast swimming

Easy
Recovery: 15 sec @ 0 % of Threshold Pace

Active
Work: 200 m @ 80 % of Threshold Pace

Recovery
Recovery: 20 sec @ 0 % of Threshold Pace

Repeat 2 times

Hard
Work: 75.0 m @ 120 % of Threshold Pace
Fast swimming

Easy
Recovery: 15 sec @ 0 % of Threshold Pace

Active
Work: 200 m @ 80 % of Threshold Pace

Recovery
Recovery: 20 sec @ 0 % of Threshold Pace

Repeat 2 times

Hard
Work: 75.0 m @ 120 % of Threshold Pace
Fast swimming

Easy
Recovery: 15 sec @ 0 % of Threshold Pace

Recovery
Recovery: 30 sec @ 0 % of Threshold Pace
Bonus rest

Active
Work: 400 m @ 80 % of Threshold Pace
Kick set (100 easy, 200 moderate, 100 easy)

Cool Down
Cool Down: 100 m @ 60 % of Threshold Pace

Sample Day 4
1:00:00
Muscular Endurance #2 (beginner)

This workout is similar to Workouts in a Binder Muscular Endurance card #2

Workout Details

Warm up
Warm Up: 400 m @ 75 % of Threshold Pace
100 swim 300 (100 kick, 100 drill of choice, 100 swim)

Recovery
Recovery: 30 sec @ 0 % of Threshold Pace

Repeat 6 times

Hard
Work: 50.0 m @ 100 % of Threshold Pace
Pre-set. Build speed throughout each 50 until you are at T-Pace or slightly faster

Easy
Recovery: 15 sec @ 0 % of Threshold Pace

Recovery
Recovery: 1 min @ 0 % of Threshold Pace

Repeat 4 times

Hard
Work: 100 m @ 100 % of Threshold Pace

Easy
Recovery: 15 sec @ 0 % of Threshold Pace

Recovery
Recovery: 1 min @ 0 % of Threshold Pace

Active
Work: 300 m @ 80 % of Threshold Pace
Pull

Recovery
Recovery: 1 min @ 0 % of Threshold Pace

Repeat 3 times

Hard
Work: 100 m @ 100 % of Threshold Pace

Easy
Recovery: 15 sec @ 0 % of Threshold Pace

Recovery
Recovery: 1 min @ 0 % of Threshold Pace

Active
Work: 300 m @ 80 % of Threshold Pace
Pull

Recovery
Recovery: 1 min @ 0 % of Threshold Pace

Repeat 3 times

Hard
Work: 100 m @ 100 % of Threshold Pace

Easy
Recovery: 15 sec @ 0 % of Threshold Pace

Recovery
Recovery: 1 min @ 0 % of Threshold Pace

Cool Down
Cool Down: 100 m @ 60 % of Threshold Pace

Sample Day 6
1:00:00
Endurance #17 (beginner)

This workout is similar to Workouts in a Binder Endurance card #17:

Workout Details

1. Warm up
Warm Up: 800 m @ 75 % of Threshold Pace
Your choice of mixed strokes, kicks and drills

2. Repeat 3 times

a. Hard
Work: 300 m @ 90 % of Threshold Pace
Descend 1-3 (#3 is fastest)

b. Easy
Recovery: 40 sec @ 0 % of Threshold Pace

3. Active
Work: 100 m @ 80 % of Threshold Pace
Kick

Recovery
Recovery: 30 sec @ 0 % of Threshold Pace

4. Repeat 3 times

a. Hard
Work: 200 m @ 90 % of Threshold Pace
Descend 1-3 (#3 is fastest)

b. Easy
Recovery: 30 sec @ 0 % of Threshold Pace

5. Active
a. Work: 100 m @ 80 % of Threshold Pace
Kick

b. Recovery
Recovery: 30 sec @ 0 % of Threshold Pace

6. Repeat 3 times

a. Hard
Work: 100 m @ 90 % of Threshold Pace
Descend 1-3 (#3 is fastest)

b. Easy
Recovery: 20 sec @ 0 % of Threshold Pace

7. Cool Down
Cool Down: 100 m @ 60 % of Threshold Pace
Choice

Sample Day 8
0:30:00
30-Minute Workout #2 (beginner)

This workout is similar to Workouts In a Binder 30-minute card #2

Sample Day 9
0:45:00
Endurance Form #2 (beginner)

This is similar to Workouts in a Binder Endurance Form Card #2.

Workout Details below.

Sample Day 11
1:00:00
Endurance Speed #2 (beginner)

Similar to Workouts in a Binder Endurance Speed card #2

Workout Details below.

Gale Bernhardt
|
Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com