Swimming: Fit Beginner, 1500 meter (Olympic Triathlon) distance

Training Load By Week
Training Load By Week

This training plan can be used for a 1500 meter pool swim, an open water swim or for a triathlon team member training as the swimmer. In all cases, you are currently capable of swimming 300 yards or meters without stopping. (For the rest of the text, you can interchange yards and meters.) Swimming 1500 yards in a single workout session is easy for you. You are currently swimming three days per week. The first swim workout displayed on is a benchmark to fitness and to help you set swim intervals and speeds for the remainder of the plan. Before beginning the test set, warm up with 100 yards of swimming, 100 yards of kicking and 100 yards of pulling. When you swim the 300s, aim for the best average pace you can manage. (Don't go out fast on the first one and putter out on the last one.)

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Sample Day 4
1737m

Warm up: 200-300 swim, 200-300 kick, 200-300 pull or drill
Main set:
a) 5-6 x 100 at T-Pace. Swim on a send-off time of T-Pace plus 10 sec. Rest 1 min after the last 100.
b) 8-10 x 50 at T-Pace minus 2-3 sec. Swim on a send-off of T-Pace plus 30-45 sec. Rest 1-2 min after the last 50.
c) 8-10 x 25, all-out fast. Swim on a 30, 45 or 60 sec. send-off.
Cool down: 200-400

Sample Day 6
1554m

Warm up: 100-200 freestyle, 100-200 stroke, 100-200 drill
Main set: Swim 4 x 300 (30 sec RI) at Zone 1-2 intensity.
Cool down: 200-400 very easy

Sample Day 9
1280m

Warm up: 200-400 choice
Main set: Swim 9-10 x 100 at T-Pace minus 1 to 3 seconds. Swim on a send-off time of T-Pace plus 20 sec.
Cool down: 200

Sample Day 11
1737m

Warm up: 200-300 swim, 200-300 kick, 200-300 pull or drill
Main set:
a) 5-6 x 100 at T-Pace. Swim on a send-off time of T-Pace plus 10 sec. Rest 1 min after the last 100.
b) 8-10 x 50 at T-Pace minus 2-3 sec. Swim on a send-off of T-Pace plus 30-45 sec. Rest 1-2 min after the last 50.
c) 8-10 x 25, all-out fast. Swim on a 30, 45 or 60 sec. send-off.
Cool down: 200-400

Sample Day 13
1920m

Warm up: 100-200 freestyle, 100-200 stroke, 100-200 drill
Main set: Swim 4 x 400 (30-45 sec RI) at Zone 1-2 intensity.
Cool down: 200-400 very easy

Sample Day 16
1372m

Warm up: 200-400 choice
Main set: Swim 11-12 x 100 at T-Pace minus 1 to 3 seconds. Swim on a send-off time of T-Pace plus 20 sec. Take 1 min. of bonus rest half way through the set.
Cool down: 200

Sample Day 18
1737m

Warm up: 200-300 swim, 200-300 kick, 200-300 pull or drill
Main set:
a) 5-6 x 100 at T-Pace. Swim on a send-off time of T-Pace plus 10 sec. Rest 1 min after the last 100.
b) 8-10 x 50 at T-Pace minus 2-3 sec. Swim on a send-off of T-Pace plus 30-45 sec. Rest 1-2 min after the last 50.
c) 8-10 x 25, all-out fast. Swim on a 30, 45 or 60 sec. send-off.
Cool down: 200-400

Gale Bernhardt
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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