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


Gale Bernhardt

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6 Weeks

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Plan Description

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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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
4,298m 1,920m
Workouts Per Week Weekly Average Longest Workout
4,298m 1,920m

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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

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