This 6-week swim training plan is designed specifically for beginner triathletes who are new to structured swim training or returning after a long break. Whether you're preparing for your first sprint or Olympic-distance triathlon, this plan will help you build comfort, technique, and endurance in the water. If you can swim 25–50 meters without stopping and are eager to improve your confidence and efficiency, this plan is for you.

Over the next six weeks, you'll focus on developing fundamental swim skills while gradually building aerobic endurance. Expect 3 swim sessions per week, progressing in volume and intensity in a manageable way. This plan emphasizes consistency over speed or distance — you won’t need to swim like a pro, but you’ll gain the confidence to complete your triathlon swim leg strong and composed.

This plan is self-guided and ideal for independent athletes. However, athletes are encouraged to join a local triathlon club, swim group, or online forum for added motivation, feedback, and accountability. If you're looking for a coach, feel free to reach out to Rick@L3Endurance.com to see if L3 Endurance might be a good fit!

Equipment You’ll Need:

Swimsuit and goggles (a good seal and comfort are key)

Swim cap (especially for longer hair or cold pools)

Access to a pool (25-yard/meter or open water for optional sessions)

Optional: Kickboard and pull buoy (basic swim tools for drills), swim fins (for technique drills), waterproof watch or swim tracker