Triathlon 101 Swimming Plan 1700m to 2500m

Average Weekly Training Hours 02:48
Training Load By Week
Average Weekly Training Hours 02:48
Training Load By Week

This is a basic swim programme taking swimmers from "Can Swim" to "Triathlon Ready" over 8 weeks of 3 sessions per week, with complete video backup.

The plan is supported by YouTube videos on the SwimCycleRunCoach channel and the Triathlon 101 Playlist, (that can be accessed from this link https://youtu.be/e7u9HVOvzAE) where all the drills are explained and demonstrated and all the sessions are explained, so you are going to the pool fully prepared.

There are test within the programme so you can check your progress.

If you can't do 3 sessions per week then you can simply extend the time you take to complete the course.

Sample Day 1
0:50:00
1700m
48.7TSS
Let's Begin - Balance - Form - Swim (1)

Form and Style
6 x 50m 1:15 Build Every 2
Fins (if you can't use fins do 25m instead of 50m on each)
4 x 50m 1:20 2 x KoS Ch L 2 x KoS Ch B
4 x 50m 1:20 2 x KoS Ah Ch L 2 x KoS Ah Ch B
6 x 50m 1:15 or 15s rest Drills
3 x SA w PB
3 x CU to KB
Remove Fins
4 x 50m 1:10 Build to 3 Hold 4 (Steady, Medium Fast, Fast)
1 x 100m as 75m FD 25m Swim
1 x 125m as 75m FD 50m Swim
1 x 150m as 75m FD 75m Swim
1 x 125m cool down

Sample Day 3
0:50:00
1800m
53.5TSS
Balance - Form - Split 200's (2)

Cementing the Kicks & Drills
Slightly Harder and longer than 1st session.
2 x 100m 2:30 Build over the 2
Fins on (if you can't use fins then do 25m for every 50m)
4 x 50m 1:20 2 x KoS Ch L 2 x KoS Ch B
4 x 50m 1:20 2 x KoS Ah C L 2 x KoS Ah Ch B
Drills
9 x 50m 1:15 as
3 x SA w PB
3 x CU to KB
3 x FD
Fins Off
4 x 50m 1:10 Build to 3 Hold 4
Split 200's
4 x 50m 10s rest Try to do last 2 slightly faster than 1st 2
2 x 100m 15s rest Again try to do 2nd a little faster than 1st
150 Cool Down

Sample Day 5
0:50:00
1800m
53.5TSS
Balance - Form - Faster 100's (3)

Balance Again - Longer Swim
3 x 100m 2:30 Get Faster each 100m
Fins On
6 x 50m 1:20 3 x KoS Ch B 3 x KoS Ah Ch B
9 x 50m 1:15 Drills
3 x SA w PB
3 x CU to KB
3 x FD
Fins Off
3 x 100m 2:30 or 15s rest
All Good DPS Count Strokes each L
3 x 100m 2:30 or 15s rest
Try to maintain DPS but getting faster each 100m
150m Cool Down

Sample Day 8
1:02:29
1900m
36.2TSS
Balance & Form - Picking Up More Distance (4)

8 x 50m 1:15 Build effort every 2
No Fins
4 x 50m 2:00 2 x KoS 1 Arm on PB Ch L
2 x KoS Ch B
8 x 50m 1:30 Drills - No Fins
Remember to Touch Your Thigh before Breathing
Watch the Smiley Face
4 x SA w PB
4 x FD
3 repeats of
1 x 25m 40s
1 x 50m 1:20
1 x 75m 2:00
1 x 100m 2:45
On all these and each round keep a steady pace, long strokes and press your chest into the water - Watch the Smiley Face e and Touch Your Thigh before Breathing !!!
150m Cool Down

Sample Day 10
0:58:00
1900m
36.2TSS
Form - Harder Kick - Longer Distance (5)

1 x 200m Continuous swim building speed as you go through
9 x 50m 1:30 Drills - No Fins
Remember to Touch Your Thigh before Breathing
Watch the Smiley Face
3 x SA w PB
3 x Cu to KB
3 x FD
4 x 25m 1:15 Hard kick using KB
3 Repeats of
4 repeats of
1 x 25m 40s
1 x 50m 1:20
1 x 75m 2:00
1 x 100m 2:45
On all these and each round keep a steady pace, long strokes and press your chest into the water - Watch the Smiley Face e and Touch Your Thigh before Breathing !!!
150m Cool Down

Sample Day 12
1:00:00
1950m
43TSS
Time Trial 200 - Pacing (6)

2 x 200m 4:45 or 20s rest 1. Long Strokes 2. Build over the 200.
Fins on
4 x 50m 1:20 2 x KoS Ch L 2 x KoS Ch B
12 x 50m 1:15 Drills
Remember to Touch Your Thigh before Breathing
Watch the Smiley Face
4 x SA w PB
4 x CU to KB
4 x FD
Fins Off
1 x 200m Time Trial - Fastest you can maintain record time.
2 x 50m 1:30 Recovery Swims
2 x 50m 1:15 or 15s rest
Good Long Strokes - Steady swims with good form - Watch the Smiley Face e and Touch Your Thigh before Breathing !!!
2 x 100m 2:15,0 or 15s rest
Again long strokes good form steady swims.
1 x 150m Cool Down

Sample Day 15
0:51:15
1950m
36.7TSS
Harder Efforts - Form (7)

3 x 100m 2:30 or 15s rest Build Over 3
Fins ON
Drill Mix 12 x 50m on 1:15
Remember to Touch Hip before turning to breathe
4 x SA w PB
4 x CU (not to KB)
4 x FD
Fins Off
18 x 50m with Reducing Rest
4 @ 1:20 Steady - should feel easy
4 @ 1:15 Should Still Feel Easy
4 @ 1:10 Getting a little harder
3 @ 1:05 Beginning to bite
3 @ 1:00 May get only 1 to 4s rest or none at all.
150 Cool Down