Home Swim 10 Swim Workouts for Beginner Sprint Triathletes

10 Swim Workouts for Beginner Sprint Triathletes

by Hazen Kent

These 10 swim workouts are meant for beginner swimmers or triathletes looking to complete a Sprint triathlon. They are divided up by distance and can be used in the Sprint Triathlon Training Plan.

200 Yard Workout 1
Warm-up – 2 laps easy………50 yds 
4 x 25’s easy -10 sec. 
rest between ea. …………. ..100 yds 
50 swim down real easy……50 yds 
Total …………………….200 yds
200 Yard Workout 2
Warm-up – 2 laps easy ……..50 yds 
2 x 50’s easy -15 sec. 
rest between ea……………..100 yds
50 swim down real easy ….50 yds
Total ……………………200 yds
300 Yard Workout 1
Warm-up …………………………..50 yds
8 x 25’s swim -10 sec
rest between ea. …………. ..200 yds
50 swim down real easy …..50 yds 
Total …………………….300 yds
300 Yard Workout 2
Warm-up …………………………50 yds
4 x 50’s swim -15 sec. 
rest between ea. …………..200 yds 
50 swim down real easy …50 yds
Total ……………………300 yds 
400 Yard Workout 1
Warm-up ………………………….50 yds 
6 x 50’s swim -10 sec. 
rest between ea. …………….300 yds 
50 swim down real easy ….50 yds 
Total ……………………400 yds 
400 Yard Workout 2
Warm-up …………………………50 yds
12 x 25’s swim – 10 sec. 
rest between ea. …………..300 yds 
50 swim down real easy …50 yds 
Total ……………………400 yds
500 Yard Workout 1
Warm-up ………………………..50 yds
16 x 25’s swim – 5 sec. 
rest between ea. ……………400 yds 
50 swim down real easy ….50 yds
Total …………………….500 yds
500 Yard Workout 2
Warm-up ………………………50 yds 
8 x 50’s swim -10 sec. 
rest between ea. ……………400 yds 
50 swim down real easy ….50 yds
Total ……………………500 yds
600 Yard Workout 1
Warm-up ………………………..50 yds 
20 x 25’s swim – 5 sec. 
rest between ea. ……………500 yds
50 swim down real easy ….50 yds
Total …………………..600 yds 
600 Yard Workout 2
Warm-up ………………………50 yds
10 x 50’s swim -10 sec. 
rest between ea. ……………500 yds 
50 swim down real easy …50 yds
Total ……………………600 yds

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