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Standard (Olympic) Distance Triathlon Swim Plan - Beginner

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Christopher Hill

All plans by this Coach


13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

13 week swim plan perfect for athletes looking to be able to swim a standard distance swim comfortably and/or quickly. Fantastic standalone swim program for those wanting to improve their swimming speed and endurance.

This plan is ideal for those athletes completing their first standard distance or those wanting to improve their swim leg, from those beginner / intermediate age group athletes, all the way through to elite athletes.

Each session within this training programme is based on your own pace and developing your own speed and endurance.

Training peaks shows the maximum time and distance, please disregard this if you are a developing swimmer as each session is based on your own threshold pace. Typically, all swim sessions range between 30 - 90 minutes in the water.

The plan includes key testing, so that you can use the results from said tests to develop your threshold pace. Ready to use in your sessions going forward.

This plan includes 6 pool sessions a fortnight with open water swims based towards the last three weeks of the programme. It includes a race day and taper.

Please look under the work outs for help with terminology and exercise descriptions.

Please email with any questions. We will answer most questions within 12-24 hours.

Chris from Recovery Lab UK coaches athletes of all levels and abilities and prides himself in sustainable training that fits around your lifestyle.

Here at Recovery Lab UK we wish you the every best with your swimming programme and would love to here about your progress. Don't forget to tag us on your social media platforms @recoverylabuk and use the hashtag #RecoveryLabUK, we would love to support you throughout your journey!

This plan is intended for athletes who have a goal to swim 1.5km in a standard distance race, or for those that want to develop their swimming technique, speed and endurance. It would be helpful if you have previous swimming experience and a ability to swim 1km. This is not a learn to swim program although there is plenty of drill work to help you develop technique.

Equipment required;
pull bouy, fins, paddles

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:27:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
02:27:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Christopher Hill

Recovery Lab UK

Nationally accredited Triathlon & Performance Coach with over 12 years experience.
Welsh Triathlon Coach of the Year 2020.
My coaching caters for all endurance athletes aiming to better themselves and their performance.
I will use both scientific knowledge and coaching experience to help develop you as an athlete. Whilst guiding you with a bespoke individual training programme, that will help you to achieve your goals and allow you to improve for years to come.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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