Beginner Triathlete 12 Week Swim Program
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Beginner Triathlete 12 Week Swim Program
Author
Bob Seebohar
All plans by this CoachLength
12 Weeks
Typical Week
3 Swim
Longest Workout
3200 m swim
Plan Specs
triathlon beginner
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Summary
This is a great 12-week swim training program for the beginner triathlete. There are 3 swims per week that progress throughout the 12-weeks. Each swim provides a warm-up/technique set, main set, and cool-down set.
The workout distances range from 2500-3500 yards and are heavily focused on the freestyle stroke with minimal backstroke, breaststroke, fly, and kicking.
Stats
Sample Day 1
400 drill as 25 catch up/25 FR and repeat
4x50 FR build each 50 from aerobic to threshold; rest :10
200 FR as 100 aerobic/100 tempo
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6x100 FR as 50 aerobic/50 tempo; rest :20
6x50 FR aerobic with paddles only; rest :10
4x75 FR as 25 sprint/25 aerobic/25 tempo; rest :15
6x50 FR kick with fins in streamline on back, aerobic; rest :10
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200 choice c/d
Sample Day 3
5x500 done as:
100 FR aerobic
200 drill as 25 fist/25 FR swim and repeat
200 FR pull with paddles, aerobic
rest :60 and repeat
Sample Day 5
300 drill as 25 fist drill/25 FR swim and repeat
300 FR aerobic
200 fly kick on back with fins, aerobic
200 FR build in 50s
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4x50 FR as 25 aerobic/25 tempo; rest :10
100 non-FR easy
4x75 FR as 25 aerobic/50 tempo; rest :10
100 non-FR easy
4x100 FR as 25 aerobic/75 tempo; rest :15
200 fly kick on back with fins, alternate 50 aerobic/50 tempo
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200 choice c/d
Sample Day 8
200 FR aerobic
400 drill as 25 catch up/25 FR and repeat
200 FR build in 50s
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8x50 FR as 2 aerobic/2 tempo and repeat; rest :20
400 FR aerobic, focusing on form
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6x100 FR as 1 tempo/2 tempo and repeat; rest :30
300 FR aerobic, paddles only
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100 choice c/d
Sample Day 10
200 as 25 FR/25 BK and repeat
4x50 drill as odd sets one arm for 25 and switch arms for the second 25, even sets catch up; rest :10
200 FR aerobic
4x50 FR kick on back in streamline, no fins, aerobic
200 FR tempo
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300 FR build each 100 within the 300 from aerobic to tempo; rest :15
2x150 FR pull, no paddles, bilateral breathe every 3 or 5; rest :15
4x75 as odd sets BK, even sets BR, aerobic; rest :10
6x50 FR as 2 threshold/1 aerobic and repeat; on :45
8x25 FR - breath control as 4 breaths/3 breaths/2 breaths/1 breath per 25 and repeat; rest :20
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200 fly kick on back with fins
Sample Day 12
7x400 FR done as:
Odd sets done as:
100 aerobic
100 drill as 25 fist/25 swim and repeat
200 with paddles, aerobic
Even sets done as:
300 tempo
100 aerobic
Rest is :60 after each 400
Sample Day 15
300 FR as 200 aerobic/100 tempo
6x50 drill as 25 catch up/25 FR swim; rest :10
4x50 FR as 25 tempo/25 threshold; rest :15
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8x25 FR as 2 aerobic/2 tempo and repeat; rest :05
4x200 FR as odd sets with paddles no buoy, aerobic; even sets pull buoy no paddles tempo; rest :10 after each
8x25 FR as 1 aerobic/3 tempo and repeat: rest :15
500 FR as 150 aerobic/50 tempo and repeat
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300 mix of BK and BR c/d