Develop your Triathlon Swim Stroke for Beginners and Intermediate

Author

The Training Plan Source Powered by IREP Athletics

All plans by this Coach

Length

6 Weeks

Typical Week

3 Swim

Longest Workout

1:10 hrs swim

Plan Specs

triathlon beginner intermediate pace based

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Summary

CertsOverview: This Training Plan runs for a total of 6 weeks with 3 swims per week and has the main goal of establishing and developing your triathlon freestyle swim. The swim is typically one of the scariest and weakest aspect for triathletes. The idea of swimming in open water can be a paralyzing aspect for a lot of athletes. Nailing down the basics of a freestyle stroke and increasing your comfort and confidence in the water will help ease that anxiety. The goals of this program are: Increase comfort in water, Establish and develop your freestyle stroke, Increased efficiency with freestyle swim stroke, Understanding of Open Water Sighting, Improved kicking ability.
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https://www.thetrainingplansource.com/develop-your-triathlon-swim-stroke


 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:35

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

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Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

Sample Day 1

0:30:00
1097m
Beginner Initial Swim Testing

The goal of today is to obtain some metrics we can track over the training plan. This is how we will measure improvement.

Warmup:
6 x 50 as
Odds: Easy Freestyle
Evens: Backstroke

Primer-set:
4 x 50 with 10 seconds recovery
Keep the first 25 easy and then build to a sprint over the second 25


Test 1: Stroke Count
Swim 100 and count during the third length (50-75yds(m)) the amount of strokes it takes you to go one length. Write this number down. Rest for 20 seconds and repeat test 2 more times. Take the average of the three numbers and write it in the comments.

Test 2:
Swim 200 as fast as you can keeping track of time. 200 could be a very long distance for some of you but you can make it through it. You are not racing yourself right now. Any time is a good time. Write your time down in the comments below.

Cooldown:
4 x 50 easy freestyle pull buoy

Sample Day 3

0:45:00
1737m
Develop Balance In the Water

Drill Videos:

Kick on Side: https://youtu.be/POpQVXk0tuM
6-1-6 & 6-3- 6 Drill https://youtu.be/8-C1bCClZZg

Set 1:

10 x 50 using fins (focus on rotation & relaxed recovery). Use 10-15 seconds as recovery.
1. 25 kick on L side + 25 freestyle
2. 25 fast freestyle + 25 easy freestyle
3. 25 kick on R side + 25 freestyle
4. 25 fast freestyle + 25 easy freestyle
5. 25 6/1/6 + 25 freestyle
6. 25 fast freestyle + 25 easy freestyle
7. 25 6/3/6 + 25 freestyle
8. 25 fast freestyle + 25 easy freestyle
9. 25 broken arrow + 25 freestyle
10. 25 fast freestyle + 25 easy freestyle

Set 2:

8 x 50 pull buoy (focus on catch & propulsion). Use 10-15 seconds for recovery
1. 25 scull # 1 + 25 freestyle
2. 25 fast freestyle + 25 easy freestyle
​ 3. 25 scull # 2 + 25 freestyle
4. 25 fast freestyle + 25 easy freestyle
5. 25 scull # 3 + 25 freestyle
6. 25 fast freestyle + 25 easy freestyle
7. 25 fists + 25 easy
8. 25 fast freestyle + 25 easy freestyle

Set 3:

10 x 100 Freestyle with a focus on breathing. During your stroke while underwater, say "bubble bubble" and then turn to breathe. Continue this drill for the entire set. Use 10s as recovery between 100s.

Sample Day 5

0:50:00
1829m
Developing Balance and Body Position

Drill Videos:

Kick on Side: https://youtu.be/POpQVXk0tuM
6-1-6 & 6-3- 6 Drill https://youtu.be/8-C1bCClZZg
Kickboard https://youtu.be/0vT8Qtdb4Kk

Warmup:
4 x 200 with 15 second recovery in the following format:
1. 50 pull buoy. first 25 breathe every 3 strokes, second 25 breathe every 5 strokes
2. 50 Freestyle breathing every 3 strokes
3. Pull buoy 4 x (25 scull # 1 + 25 freestyle)
4. 50 Easy freestyle

Set 1: Pay attention to speed between odd and even sets
4 x 50 kick with 10 seconds recovery as:
Odds: Board extended in front with face in water
Evens: Board tucked closer to you so head is above water

Set 2:

10 x 50 using fins (focus on rotation & relaxed recovery). Use 10-15 seconds as recovery.
1. 25 kick on L side + 25 freestyle
2. 25 fast freestyle + 25 easy freestyle
3. 25 kick on R side + 25 freestyle
4. 25 fast freestyle + 25 easy freestyle
5. 25 6/1/6 + 25 freestyle
6. 25 fast freestyle + 25 easy freestyle
7. 25 6/3/6 + 25 freestyle
8. 25 fast freestyle + 25 easy freestyle
9. 25 broken arrow + 25 freestyle
10. 25 fast freestyle + 25 easy freestyle

Sample Day 7

0:50:00
1829m
Understand proper body position

Videos:
6-1-6 & 6-3- 6 Drill https://youtu.be/8-C1bCClZZg
3-1-3 Drill https://youtu.be/_GKVLfF4fE8
Kicking on Side https://youtu.be/POpQVXk0tuM
Torpedo Kick https://youtu.be/-L8PDqYSKLY
Corkscrew Drill https://youtu.be/VLVoJMr1DNU

Warmup:
2 x 100 snorkel and fins
4 x 50 building from easy to hard effort

Set 1:
10 x 50 using fins (focus on rotation & relaxed recovery). Use 10-15 seconds as recovery.
1. 25 kick on L side + 25 freestyle
2. 25 fast freestyle + 25 easy freestyle
3. 25 kick on R side + 25 freestyle
4. 25 fast freestyle + 25 easy freestyle
5. 25 6/1/6 + 25 freestyle
6. 25 fast freestyle + 25 easy freestyle
7. 25 6/3/6 + 25 freestyle
8. 25 fast freestyle + 25 easy freestyle
9. 25 broken arrow + 25 freestyle
10. 25 fast freestyle + 25 easy freestyle

Set 2:
8 x 50 using fins (focus on rotation & relaxed recovery). Use 10-15 seconds as recovery.
1. 25 3/1/3 + 25 freestyle
2. 25 fast freestyle + 25 easy freestyle
3. 3/1/3 + 25 freestyle
4. 25 fast freestyle + 25 easy freestyle
5. 25 corkscrew + 25 freestyle
6. 25 fast freestyle + 25 easy freestyle
7. 25 corkscrew + 25 freestyle
8. 25 fast freestyle + 25 easy freestyle

Conditioning set:
16 x 25 using snorkel torpedo kick (no fins)

Cooldown:
300 pull buoy freestyle

Sample Day 10

1:00:00
2103m
Balance, Position, Kick, Conditioning

Videos:
6-1-6 & 6-3- 6 Drill https://youtu.be/8-C1bCClZZg
3-1-3 Drill https://youtu.be/_GKVLfF4fE8
Kicking on Side https://youtu.be/POpQVXk0tuM
Torpedo Kick https://youtu.be/-L8PDqYSKLY
Corkscrew Drill https://youtu.be/VLVoJMr1DNU
Broken Arrow https://youtu.be/UURbwe1sEec

Warmup (500):
2 x 150 snorkel and fins
4 x 50 building from easy to hard effort

Set 1 (600):
12 x 50 using fins (focus on rotation & relaxed recovery). Use 10-15 seconds as recovery.
1. 25 kick on L side + 25 freestyle
2. 25 fast freestyle + 25 easy freestyle
3. 25 kick on R side + 25 freestyle
4. 25 fast freestyle + 25 easy freestyle
5. 25 6/3/6 + 25 freestyle
6. 25 fast freestyle + 25 easy freestyle
7. 25 3/1/3 + 25 freestyle
8. 25 fast freestyle + 25 easy freestyle
9. 25 corkscrew + 25 freestyle
10. 25 fast freestyle + 25 easy freestyle
11. 25 Broken Arrow + 25 freestyle
12. 25 fast freestyle + 25 easy freestyle

Kicking set (450):
10 x 25 using snorkel torpedo kick (no fins)
4 x 50 with kickboard

Conditioning set (450):
3 x 150 Freestyle with focus on saying "bubble bubble" then breathe

Cooldown:
300 pull buoy freestyle

Sample Day 21

0:55:00
1920m
FInned Drills and 5 x 100s

Videos:
6-1-6 & 6-3- 6 Drill - https://youtu.be/8-C1bCClZZg
Sculling https://youtu.be/g1ULRqB2Ygo
Kicking on Side https://youtu.be/POpQVXk0tuM
Catch Up Drill - https://youtu.be/yWPpHGjaxI0
Broken Arrow - https://youtu.be/UURbwe1sEec

Warmup (500):
2 x 200 fins and snorkel freestyle
100 as 75 freestyle and 25 backstroke

Set 1 (800):
4 x 200 fins ↑ drill ↓ freestyle breathing every 5 strokes as:
1. 25 kick on L side + 25 kick on R side
2. 6/1/6
3. Catch-up
4. broken arrow

Pull set (200):
8 x 50 pull buoy 12 ½ scull 1 + 12 ½ skull 2 + 25 freestyle

Conditioning Set (500):
5 x 100 +10s strong pace but smooth

Cooldown (100):
100 easy freestyle

Sample Day 39

0:35:00
1463m
Final Swim Testing

The goal of today is to obtain some metrics we can track over the training plan. This is how we will measure improvement.

Warmup:
6 x 50 as
Odds: Easy Freestyle
Evens: Backstroke

Primer-set:
4 x 50 with 10 seconds recovery
Keep the first 25 easy and then build to a sprint over the second 25

Set 1:
8 x 50 as
25 Broken Arrow + 25 easy
25 Popov + 25 easy
25 Scull #1 + 25 easy
25 Drill #2 + 25 easy


Test 1: Stroke Count
Swim 100 and count during the third length (50-75yds(m)) the amount of strokes it takes you to go one length. Write this number down. Rest for 20 seconds and repeat test 2 more times. Take the average of the three numbers and write it in the comments.

Test 2:
Swim 200 as fast as you can keeping track of time. 200 could be a very long distance for some of you but you can make it through it. You are not racing yourself right now. Any time is a good time. Write your time down in the comments below.

Cooldown:
4 x 50 easy freestyle pull buoy

Develop your Triathlon Swim Stroke for Beginners and Intermediate

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