Home Swim 8 Swim Workouts for Advanced Sprint Triathletes

8 Swim Workouts for Advanced Sprint Triathletes

by Hazen Kent

Below are 8 short swim sets for the short distance sprint triathlon training. These are for swimmers who are more advanced and are looking to improve their time.

Workout Warm-Ups

Warm-up # 1
100 swim easy …………….100 yds
50 kick easy ………………….50 yds
50 swim easy ………………..50 yds
Total …………………..200 yds
Warm-up # 2
150 swim easy ……………….150 yds
100 kick easy …………………100 yds
50 swim easy ……………………50 yds
Total …………………….300 yds
Warm-up # 3
200 swim easy ……………..200 yds
100 kick easy ……………….100 yds
100 swim easy ……………..100 yds
Total ……………………400 yds

Main Sets

800 Yard Workout 1
(1 )Warm-up # 1…………200 yds
16 x 25’s swim (1 laps each)
5 sec. rest between ea. …400 yds
200 swim down easy…….200 yds
Total ……………………800 yds
800 Yard Workout 2
Warm-up # 1…………..200 yds
8 x 50’s swim (2 laps each)
10 sec. rest between ea…..400 yds
200 swim down easy ………200 yds
Total ……………………..800 yds
1000 Yard Workout 1
Warm-up # 2……….300 yds
20 x 25’s swim (1 laps each)
5 sec. rest between ea. ..500 yds
200 swim down easy……200 yds
Total …………………1000 yds
1000 Yard Workout 2
Warm-up # 2…………..300 yds
10 x 50’s swim (2 laps each)
10 sec. rest between ea. …500 yds
200 swim down easy ………200 yds
Total ……………………1000 yds
1250 Yard Workout 1
Warm-up # 3 ………….400 yds
28 x 25’s swim (1 laps each)
5 sec. rest between ea. …700 yds
150 swim down easy …….150 yds
Total ………………….1250 yds
1250 Yard Workout 2
Warm-up # 3 ……….400 yds
14 x 50’s swim (2 laps each)
10 sec. rest between ea. .700 yds
150 swim down easy ……..150 yds
Total …………………..1250 yds
1600 Yard Workout 1
Warm-up # 3 ……….400 yds
40 x 25’s swim (1 laps each)
5 sec. rest between ea. 1000 yds
200 swim down easy ……200 yds
Total …………………1600 yds
1600 Yard Workout 2
Warm-up # 3 ………..400 yds
20 x 50’s swim (2 lengths each)
10 sec. rest between ea. 1000 yds
200 swim down easy ………200 yds
Total …………………..1600 yds
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