Beginner Swim Focus Triathlon Training Plan

Average Weekly Training Hours 01:24
Training Load By Week
Average Weekly Training Hours 01:24
Training Load By Week

Is your swimming holding you back in triathlon? If so, you can improve your triathlon swimming with the help of WhittleFit's Beginner Swim Focus Triathlon Training Plan. Who's it for? Our Beginner Swim Focus Triathlon Training Plan is for new triathletes and people who feel that swimming is letting them down in their triathlon races. The aim is to spend a short period of time concentrating on swimming (alongside your cycling and running training) with a clearly structured plan to improve your swim fitness. Over 4 weeks, we'll build up your swimming in a progressive manner through a safe and structured approach, with just the right balance of stimulus that is both challenging and achievable. Is it for you? Are you a new or novice triathlete? Is swimming holding you back from the triathlon times you want? Are you looking for the peace of mind and confidence of a training plan designed by an endurance coach? Then - yes - it's for you! What's involved? Because this plan is aimed at novices, beginners and improvers, it progresses gradually to ensure you achieve your goal without injury or over training. But make no mistake; the Beginner Swim Focus Triathlon Training Plan is not easy! The plan lasts for 4 weeks (which you can repeat if required) and builds progressively, starting with swimming twice a week and finishing with you swimming four times a week. The plan starts with "baby steps" and progresses through "endurance", “strength” and ‘speed” sessions to ensure you are ready to have your best triathlon season ever!

Sample Day 9
0:35:00
Swim Session 1

Warm Up:
200m mixed (any stroke you like, any pace you like)

Main Set:
10x 100m easy pace swim with 20's rest between each 100m interval  

Cool Down: 
200m mixed (any stroke you like, any pace you like)

Sample Day 11
0:30:00
Swim Session 2

Warm Up:
2x 100m easy swim with 30's rest

Main Set:
10-12x 50m fast, 50m easy recovery
30's rest after the 50m recovery swim

Cool Down:
2x 100m easy swim with pull buoy with 30's rest

Sample Day 15
0:35:00
Swim Session 3

Warm Up:
100m easy swim
100m easy swim with pull buoy
100m easy swim
All with 30's rest

Main Set:
50m fast/150m easy (30's rest)
75m fast/125m easy (30's rest)
100m fast/100m easy (30's rest)
1min rest
50m fast/150m easy (30's rest)
75m fast/125m easy (30's rest)
100m fast/100m easy (30's rest)

Cool Down:
2x 100m easy swim with 15's rest

Sample Day 17
0:35:00
Swim Session 4

Warm Up:
100m easy swim
100m easy swim with pull buoy
100m easy swim
All with 20's rest

Main Set:
100m easy swim with 10's rest
100m moderate swim with 20's rest
100m moderate-hard swim with 30's rest
30's rest
100m easy swim with pull buoy with 10's rest
100m moderate swim with pull buoy with 20's rest
100m moderate-hard swim with pull buoy with 30's rest
30's rest

100m easy swim with 10's rest
100m moderate swim with 20's rest
100m moderate-hard swim with 30's rest
30's rest

Cool Down:
2x 100m easy swim with 20's rest

Sample Day 19
0:30:00
Swim Session 5

Warm Up:
2x 100m easy swim with 30's rest

Main Set:
15x 50m fast, 50m easy recovery
30's rest after the 50m recovery swim

Cool Down:
2x 100m easy swim with pull buoy with 30's rest

Sample Day 22
0:45:00
Swim Session 6

Warm Up:
2x 100m easy swim with 20's rest
2x 100m building* swim with 30's rest

Main Set:
3x 100m hard swim with 30's rest
3x 100m moderate swim with paddles and 30's rest
3x 100m max effort swim with 30's rest
3x 100m moderate swim with paddles and 30's rest

Cool Down:
2x 100m easy swim with 30's rest

Sample Day 24
0:30:00
Swim Session 7

Warm Up:
2x 100m easy swim with 30's rest

Main Set:
15x 50m fast, 50m easy recovery
30's rest after the 50m recovery swim

Cool Down:
2x 100m easy swim with pull buoy with 30's rest