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

Author

Gale Bernhardt

All plans by this Coach

Length

6 Weeks

Typical Week

3 Swim

Plan Specs

beginner weightloss pace based

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Summary

As an "unfit" beginner swimmer, you are currently capable of swimming 100 yards or meters without stopping. (For the rest of the text, you can interchange yards and meters.) You can repeat that 100-yard swim five or six times, with 20 seconds of rest between each repeat. The first swim workout displayed includes a 200-yard warm-up of your choice, the main set of five or six repeats of 100-yard swims and a 100 yard cool down. The rest of the swim workout descriptions follow a similar format. Before beginning the plan, take a look at the first workout. It should seem "doable."

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

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

View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

823m

Warm up: 200
Main set: Swim 5-6 x 100 at Zone 1 to 2 intensity (20 sec RI)
Cool down: 100

Sample Day 3

1646m

Warm up: 100-200 swim, 100-200 kick, 100-200 pull
Main set: Swim 8-10 x 50 (30-45 sec RI) 2-2-2-2-2
Cool down: 100-200

Sample Day 5

914m

Warm up: 100 swim, 100 kick, 100 pull
Main set: Swim 500 steady at Zone 1-2 intensity.
Cool down: 100-200 very easy

Sample Day 8

914m

Warm up: 200
Main set: Swim 6-7 x 100 at Zone 1 to 2 intensity (20 sec RI)
Cool down: 100

Sample Day 10

1006m

Warm up: 100-200 swim, 100-200 kick, 100-200 pull
Main set: Swim 8-10 x 50 (30-45 sec RI) 2-2-2-2-2
Cool down: 100-200

Sample Day 12

1097m

Warm up: 200 swim, 200 kick
Main set: Swim 3 x 200 (20 sec RI) at Zone 1-2 intensity.
Cool down: 100-200 very easy

Sample Day 15

1006m

Warm up: 200
Main set: Swim 7-8 x 100 at Zone 1 to 2 intensity (20 sec RI)

Cool down: 100

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

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