Free Triathlon Swim Training Programme PDF
Free Triathlon Swim Training Programme PDF
18 structured swim workouts for triathletes, covering speed, power, endurance, technique, recovery and open-water swimming.
Do you get to the pool and lack focus and direction? Do you end up swimming lap after lap, hoping that simply spending more time in the water will improve your swimming?
Good swim training needs a purpose.
I've put together some of my favourite swim workouts for triathletes to help you make every pool session count. This free 37-page swimming training programme contains 18 structured swim sessions to help develop your freestyle/front crawl, improve technique and become a stronger, more efficient swimmer.
What's included?
- Speed – develop your ability to swim faster
- Power – build strength and power
- Endurance – improve your ability to maintain pace
- Technique – improve your freestyle/front crawl
- Recovery – easier sessions to aid recovery
- Test Set – assess fitness and track progress
- Open Water – prepare for open-water swimming
- Tethered Swimming – train when pool access is limited
The sessions combine different distances, intensities and drills so your swimming has structure, variety and purpose.
Improve your freestyle technique
The book includes freestyle/front crawl drills, technique tips and guidance on useful swimming equipment.
Example Triathlon Swim Workout
Open Water Prep – 30-Minute Swim
You don't always need a lake or sea to practise open-water skills. This session brings sighting and open-water skills into the pool.
Warm-up
200m easy, alternating 50m freestyle with 50m flutter kick without a kickboard.
Main Set
6 × 50m Tarzan/water-polo drill – 15s recovery
3 × 200m freestyle without touching the walls – 30s recovery
6 × 50m freestyle, sighting every 5 strokes – 15s recovery
Cool-down
200m easy, alternating 50m freestyle with 50m flutter kick without a kickboard.
Total: 1,600m
Practise sighting, swimming straight and maintaining your stroke without following the black line – all useful skills for triathlon open-water swimming.
This is just one of the 18 structured workouts in the free PDF.
Ready to take your swim training further?
If you'd prefer a progressive swim training plan that tells you exactly what to swim each week, I also have structured swim programmes on TrainingPeaks and Final Surge.
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