if you are currently a non-swimmer, but you have your eye on a triathlon next summer and wonder how to go about assembling yourself a swim training plan, i’m here to help. you can use this training plan as a stand-alone swim plan or integrate it into one of the sprint triathlon plans on active trainer. the workouts will be numbered 1 through 24 and the plan assumes you will do two workouts per week. for the first six weeks, the two workouts per week are the same, except you will change the intensity of the workout. while the odd-numbered workouts should be the fastest of the week, the intensity should only be in the zone 1 to 2 range. even-numbered workouts are zone 1 effort and should feel easier. if you are have some swim experience and want to add an additional warm-up or cool-down set or form drills, feel free to do so.
week 1 – workouts 1 and 2: this plan assumes you can swim down and back (50 yards or meters) in a standard pool. if you do not use a specific warm-up or cool-down, make the first and last couple of 50s very easy. if you would like to swim a bit longer, add a few yards of warm-up before the 8 x 75 and/or add a few yards after the main set. in the weeks to come, you can add warm-up, cool-down and a few yards of kicking to any day that you have the time and energy to do so. if you have time and energy, it is fine to add a few yards after the main set and before your cool-down, swimming up to 30 minutes total. week 9 – workouts 17 and 18: after a few minutes of warm-up in the pool, swim 500 yards nonstop and take note of your time. there are lots of virtual options to keep you active and engaged — just select “virtual activities” as your location, and you’re ready to go. active also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.
you’ve signed up for a sprint tri, but are having second thoughts about the swim leg. fear not. this workout plan will open water warm up. swim 400m to 750m front crawl, building pace from easy to moderate. work on you don’t have to do it at a flat-out pace but you need to swim it at around 90% of your top total distance 750m., 1 mile swim workout, 1 mile swim workout, how to swim a mile, swimming drills for beginners, swim training plan.
want to get a swim workout routine going, but think you are a weak swimmer? use this swim training it has been brought to my attention that my plan for swimming zero to one mile in six but if you’re coming straight from the couch to the pool, some preparation that begins at true zero would be useful. when it was finally time to line up on the spetses coast for the 750m swim, i felt prepared and, 2 mile open water swim training plan, couch to swim, beginner swim workout, couch to 1 mile swim
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