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Tri-Newbies Online Free Triathlon Training Plans

8 Swim Workouts - 3000 - 4500 yds
Advanced Level

Key or Legend:
Pull – use a pull buoy when
swimming freestyle 
(and paddles if available)

Distances are the same
whether in yards (yds) 
or meters(m)

Sw – swim
K – kick
“ - seconds 

Swim Drills – You will find swim drills in the Swim Drill section of the site
Swim Warm-ups

(1) Warm-up #1:
500 freestyle very easy
200 kick easy
100 swim easy
Total – 800 yds (m)

(2) Warm-up #2:
500 freestyle very easy
200 kick easy
100 swim easy
6 x 50’s 20 seconds rest between each
Total – 1100 yds

(1)
Warm-up #2.........1100 yds
600 Free Drill............600 yds
20 x 50’s free
5-10" bet. ea..........1000 yds
300 swim down.........300 yds
Total....................3000 yds
(2)
Warm-up #2........1100 yds
600 Free Drill...........600 yds
10 x 100’s free
10-15" bet. ea........1000 yds
300 swim down.........300 yds
Total....................3000 yds
(3)
Warm-up #2..........1100 yds
400 Drill....................400 yds
300 free – 15" rest, 
3 x 50’s free 10" rest
3 x 50’s kick – 10" rest
rest 2 minutes
200 free 10" rest
2 x 50’s swim 10" rest
2 x 50’s kick 10" rest
100 free
1 x 50 swim
1 x 50 kick ..............1200 yds
300 swim down..........300 yds
Total.....................3000 yds
(4)
Warm-up #2.........1100 yds
300 Drill...................400 yds
1500 free swim
aerobic pace...........1500 yds
200 easy swim down
Total....................3200 yds
(5)
Warm-up #1............800 yds
500 Drill
400 sw 15” rest
4x50’s sw 10” bet. ea
4x50’s k–rest 10”
2 min rest
300 sw, 3 x 50’s sw, 3 x 50’s K
200 sw, 2 x 50’s sw, 2 x 50’s K
100 sw, 1 x 50 sw, 1 x 50 K
200 freestyle swim down
Total – 3500 yds (m)
(6)
Warm-up #1
1000 Freestyle Drill
400 swim – rest 15”
300 pull – rest 15”
200 kick – rest 15”
100 swim – 2 minutes rest
    Do this set 2 times
200 freestyle swim down
Total – 4000 yds (m)
(7)
Warm-up #2
600 Freestyle Drill
10 x 200’s freestyle 20 seconds rest
300 swim down
Total – 4000 yds (m)
(8)
Warm-up #2
1000 Freestyle Drill
1500 swim freestyle – aerobic swim pace, rest 2-4 minutes
12 x 50’s kick – 10 seconds rest between each
100 freestyle swim down
Total – 4500 yds (m)
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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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