Swimming: Unfit Beginner, 1500 meter (Olympic Triathlon) distance
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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
Sample Day 1
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
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
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
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
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
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
Warm up: 200
Main set: Swim 7-8 x 100 at Zone 1 to 2 intensity (20 sec RI)
Cool down: 100