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

Training Load By Week
Training Load By Week

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."

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Sample Day 4
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 6
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 9
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 11
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 13
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 16
1006m

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

Cool down: 100

Sample Day 18
1189m

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

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