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Tri-Newbies Online Free Triathlon Training Plans

13 Swim Workouts - 1000 - 2000 yds
Intermediate Level

Key:
sw - swim
k - kick
bet. ea - between each
" - seconds
- minutes

Warm-ups
Warm-up # 1
200 sw, 50 k, 50 sw ........300 yds
Warm-up # 2
300 sw, 100 k, 100 sw ...500 yds
Warm-up # 3
500 sw, 200k, 100 sw .....800 yds

(1)
Warm-up # 1 ..................300 yds
5 x 100s sw-15" rest bet.500 yds
200 swim down easy ......200 yds

Total .....................1000 yds
(2)
Warm-up # 1 ..................300 yds
10 x 50s sw - 10" bet. ea..500 yds
200 swim down real easy 200 yds
Total .......................1000 yds
(3)
Warm-up # 1 .................300 yds
500 swim ...........................500 yds
200 swim down easy ......200 yds
Total ......................1000 yds
(4)
Warm-up # 1 ...................300 yds
8 x 100s sw-15" rest bet. .800 yds
150 swim down real easy .150 yds

Total .......................1250 yds
(5)
Warm-up # 1 ...................300 yds
16 x 50s sw -10" bet. ea. .800 yds
150 swim down easy .......150 yds
Total ......................1250 yds
(6)
Warm-up # 1 ..................300 yds
800 swim ..........................800 yds
150 swim down easy ......150 yds
Total ......................1250 yds

(7)
Warm-up # 2 ...................500 yds
4 x 200s sw-20" bet. ea ..800 yds
200 swim down easy .......200 yds

Total ......................1500 yds

(8)
Warm-up # 2 ................... 500 yds
16 x 50s sw - 10" bet. ea..800 yds
200 swim downeasy .........200 yds
Total .......................1500 yds

(9)
Warm-up # 2 .................500 yds
800 swim ..........................800 yds
200 swim down easy ......200 yds
Total .....................1500 yds

(10)
Warm-up # 2..................500 yds
5 x 100s sw -15" bet. ea.500 yds
10 x 50s k-15" bet. ea. ..500 yds
250 swim down easy .......250 yds
Total ......................1750 yds

(11)
Warm-up # 2 ................500 yds
1 x 100 sw-15" rest bet. ea.
2 x 50s k-10" rest bet. ea.
do this set 5 times ........1000 yds
250 swim down easy ......250 yds

Total.......................1750 yds

(12)
Warm-up # 1 ...............300 yds
500 sw; 400 pull;
300 kick; 200 sw; 100 pull. ......1500 yds
200 swim down ....easy .200 yds
Total......................2000 yds

(13)
Warm-up # 2 ...................500 yds
1000 swim .......................1000 yds
500 Drill ............................500 yds
250 swim down easy ......250 yds
Total .......................2000 yds

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  Swim Articles and Resources
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  SWIM RESOURCES
Swim Workouts
Swim Pace Chart
Race Dist. Chart

 
SWIM DRILLS
Four Drills That Will Help You
    Go Faster!

Thumb to Thigh Drill
Touch and Go Drill
Closed-Fist Drill
Balance & Rotation
Putting the Drills to Use
How to Use Drills To Improve   
   Your Swimming


 
SWIM ARTICLES
So What Do You Want to Be:
   A Fast Swimmer or a Fast 
   Triathlete?

The Triathlon Swim: Where
    Balance Begins

Do I Really Need A Swim
    Coach?

Open Water Swim Tips for
    Triathletes

Determining Your Aerobic
    Swim Pace

Understanding Interval-based
    Training

Learning to Use the Pace Clock
Four Drills That Will Help You
    Go Faster!

The Rap on Wetsuits
The Rap on Wetsuits Revisited:
    Race Day Tips

Tips on Shaving
The Real Reason Tri-Guys
    Shave Their Legs

 

 

 


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