7 Swim Sets For Triathletes

0
770
Swim Workout

All these sets are between 2,000 – 2,400 yards which is the perfect distance to incorporate into your training to test where you are.

Make sure you keep track of your times so you can keep tabs on your progress as you work these sets in over time.

Incorporate 1-2 of these sets into one of your swim workouts each week to see progress.

Add in proper warm ups, drills and cool down sets as you see fit.


Set 1

Rest 10 seconds after every repetition and hold the same pace throughout:

  • 4×50
  • 3×100
  • 2×200
  • 1×400
  • 2×200
  • 3×100
  • 4×50

Set 2

Do 3x each, in order:

  • 3×100 race pace with 10 sec rest
  • 2 minutes rest
  • 1×300 race pace with no rest
  • 1×100 extremely easy

Set 3

Do 3x each, in order:

  • 1×400 pull w/paddles and no buoy with 15 sec rest
  • 1×400 swim with 10 sec rest

RELATED – Swim Workout: Pull Pacing

Set 4

  • 5×300 descend 1-5 to race pace with 15 sec rest
  • 1 minute rest
  • 16×50 sprint with 30 sec rest

Set 5

  • Broken 2050 with 5 sec rest after each 200
  • Subtract 50 seconds from final time for 70.3 swim time

Set 6

  • 4×500 race pace with 30 sec rest

Set 7

  • 10×100 hold fastest pace possible throughout with 10 sec rest
  • 200 kick with 1 minute rest
  • 10×100 hold fastest pace possible throughout with 10 sec rest
Did you enjoy this article?
Subscribe and I will send you weekly updates on training, food, workouts, and more!
I agree to have my personal information transfered to MailChimp ( more information )

LEAVE A REPLY

Please enter your comment!
Please enter your name here