For many triathletes, the swim portion of a race can feel like the most daunting challenge.
Whether it’s the open water conditions, pacing struggles, or simply balancing swim training with cycling and running, mastering the swim segment is a game-changer.
That’s where structured triathlon swim workouts come into play. Athletes can improve their swim performance and gain confidence heading into race day by focusing on endurance, speed, and technique.
This article explores the importance of structured swim training, provides sample workouts, and offers practical tips to help triathletes enhance their swimming efficiency.
So, let’s get to it, champ!
Each workout includes a warm-up, main set, and cool-down to ensure a balanced session. Depending on your aim, you will find a workout suitable to crush any competition!
Focus: Building aerobic capacity for long-distance swimming, improving stamina and efficiency.
Warm-Up (300m):
200m easy freestyle: Gentle swimming to get the blood flowing and muscles warmed up. Focus on smooth strokes and relaxed breathing.
2 x 50m kick with a kickboard (easy pace): This exercise activates the legs and core, preparing them for the main set. Focus on a steady kick and good body position.
Main Set (1,500m):
3 x 500m freestyle at a steady, controlled pace (60 seconds rest between sets): This is the core of the workout. “Steady, controlled pace” means working at a moderate intensity, where you can converse with some effort.
The 60-second rest allows for partial recovery, but the idea is to maintain a consistent pace across all three repetitions.
Cool Down (200m):
200m relaxed swim (mixed strokes such as backstroke or breaststroke): Allows the heart rate to decrease gradually and helps with muscle recovery. Mixing strokes works for different muscle groups and promotes relaxation.
Focus: Improving swim pace, power, and anaerobic capacity.
Warm-Up (300m):
200m leisurely swim (freestyle): General warm-up to prepare the body for higher intensity.
2x50m kick with fins (25m fast, 25m easy): Introduces some speed and activates the leg muscles with the added resistance of fins.
Main Set (1,500m):
The primary interval set is 13x100m freestyle at race pace with 20 seconds rest between each 100m. “Race pace” means the pace you aim to hold during a race. The short rest interval forces the body to work under fatigue. Focus on maintaining good form even as you get tired.
4 x 50m sprints as fast as possible (30 seconds rest between sets): These short, maximal efforts target anaerobic capacity and explosive speed. Focus on powerful strokes and a strong kick.
Cool Down (200m):
200m easy backstroke or breaststroke: Promotes recovery and helps prevent muscle soreness.
Focus: Refining stroke mechanics, improving body position, and enhancing breathing efficiency.
Warm-Up (400m):
200m easy swim (freestyle or backstroke): Light warm-up.
4 x 50m catch-up drill (focus on full arm extension and relaxed breathing): This drill helps improve the front crawl technique by emphasising a full reach and delayed entry of the recovering arm.
Main Set (1,400m):
2x700m freestyle with technique drills: Each 200m focuses on a specific aspect of freestyle technique:
Cool Down (200m):
100m easy kick (with or without a kickboard): Further relaxes the legs.
100m smooth freestyle swim: Consolidates the technical improvements.
Focus: Preparing for the unique challenges of open-water swimming, including sighting, navigation, and maintaining pace without lane lines.
Warm-Up (200m):
100m easy swim (freestyle): Standard warm-up.
100m sighting drill (lift head every 6 strokes to practice open-water sighting): Simulates looking for landmarks during an open-water swim.
Main Set (2,400m):
Cool Down (200m):
200m relaxed swim: Aids recovery.
Focus: Developing strength and power in the arms and shoulders for a more powerful stroke.
Warm-Up (300m):
200m easy freestyle swim: General warm-up.
2x 50m kick with fins (steady pace): Activates the legs and provides some resistance.
Main Set (1,500m):
8x100m freestyle with paddles (20 seconds rest): Paddles increase resistance, building strength in the pulling muscles. Focus on a high-elbow catch and powerful pull-through.
6x100m freestyle with fins and paddles (15 seconds rest): This exercise combines the resistance of both fins and paddles for an even greater challenge, focusing on power and speed.
4x25m sprints without equipment (30 seconds rest): Short bursts of maximum effort to translate the gained strength into speed.
Cool Down (200m):
200m easy swim: Promotes recovery and reduces muscle stiffness.
Focus: Improving your body’s lactate threshold, which is when lactic acid starts to accumulate in the muscles and lead to fatigue. This workout helps you sustain a faster pace for longer.
Warm-Up (300m):
200m easy swim: Standard warm-up.
2 x 50m (25m fast, 25m easy): Introduces faster swimming.
Main Set (1,800m):
6x300m freestyle at a “comfortably hard” pace (45 seconds rest between sets): This is the key to the workout. “Comfortably hard” means you should be working hard enough to feel challenged but not so hard that you can’t maintain the pace for all repetitions. The relatively short rest interval forces your body to adapt to working under fatigue.
Consistent pace: Avoid starting too fast and slowing down.
Controlled breathing: Maintain a regular breathing pattern.
Relaxed body position: Avoid unnecessary tension.
Cool Down (200m):
200m relaxed swim: Cool-down and recovery.
Swimming sets the tone for the rest of the triathlon.
Getting a head start in the waters can boost morale and lay the groundwork for the bike and run segments. However, swim training often gets overlooked or under-prioritised compared to cycling and running.
Effective triathlon swim workouts focus on building endurance, improving technique, and increasing speed.
Without a structured plan, swimmers may be tired early or lose valuable minutes during the race. Training with purpose ensures athletes can:
Triathlon swimming presents unique challenges compared to pool swimming. Open water conditions, mass starts, and the preceding bike and run legs demand specific training strategies. Here’s a more in-depth look at key tips:
Frequency: Aim for at least 2-3 swim sessions per week. Consistency is crucial for developing a “feel for the water,” building endurance, and reinforcing proper technique.
More frequent swims (3-4 times) can benefit faster improvement, especially for beginners or those aiming for higher performance.
Duration: Sessions should vary in length depending on your training phase and goals. Shorter, technique-focused sessions (30-45 minutes) can be valuable, especially when time is limited.
Longer endurance sessions (60-90 minutes or more) are essential for building stamina for longer triathlon distances.
Progressive Overload: Gradually increase the volume (distance) or intensity of your swim workouts over time to continue challenging your body and promoting improvement. Don’t increase too quickly, as this can lead to injury.
Efficient Strokes: A streamlined body position, a strong pull, and an effective kick are essential for minimising drag and maximising propulsion. This translates to less energy expenditure and faster swimming.
Breathing: Practice efficient breathing techniques, including bilateral breathing (breathing to both sides). This improves balance and helps in open water, where conditions can be unpredictable.
Professional Guidance: Consider getting your stroke analysed by a qualified swim coach. They can identify areas for improvement and provide personalised feedback.
Catch-Up Drill: Improves hand entry and reach, promoting a longer, more efficient stroke.
Fingertip Drag Drill: Enhances high-elbow recovery, leading to a smoother and more powerful arm cycle.
High-Elbow Catch Drill (Early Vertical Forearm): This drill focuses on catching the water early in the stroke, maximising propulsion.
Open Water Practices: Regularly swim in open water (lakes, ocean, etc.) to adapt to the conditions. This includes:
Sighting: Practice lifting your head periodically to navigate and maintain direction.
Navigation: Use landmarks or buoys to practice swimming a straight line.
Pacing without lane lines: Develop a sense of pace without relying on the pool walls.
Mass starts (if possible): Simulate the chaotic start of a triathlon swim.
Dealing with chop and waves: Learn to adapt your stroke and breathing to varying water conditions.
Pull Buoy: Improves upper body strength, this allows you to focus on your arm stroke and body position.
Paddles: Increase resistance, building strength and power in the arms and shoulders. Use appropriately sized paddles to avoid shoulder strain.
Fins: Improve kick technique and ankle flexibility. They can also be used for speed work.
Snorkelling allows you to focus on your stroke without worrying about breathing, which can be helpful for technique drills.
Resistance Bands: Can be used for dryland training to strengthen swim-specific muscles.
Incorporating structured triathlon swim workouts into a training plan is essential for any triathlete aiming to improve their swimming efficiency and endurance.
By targeting specific areas like endurance, speed, and technique, athletes can develop the confidence and skills needed to excel during the swim leg of a race.
Whether you’re training for a sprint or Ironman, these workouts ensure steady progress and improved performance.
Swimwerks provides tailored swim programmes, professional coaching, and access to world-class swimming facilities for those seeking expert swim coaching.
With their proven methods and experienced trainers, triathletes can sharpen their swimming skills, enhance their technique, and reach new performance levels.
Ready to take your swim training to the next level? Explore Swimwerks’ programmes and let their expertise guide you to race-day success.
Triathletes should aim to swim 2-3 times per week to maintain and improve swim fitness.
Catch-up, fingertip drag, and high-elbow catch drills greatly refine form and efficiency.
Most swim workouts last 45 to 60 minutes, depending on training goals and race distances. However, endurance training can last 60 to 90 minutes.
Yes. Practising in open water helps triathletes adapt to sighting, navigation, and varying water conditions.
Start at a controlled, steady pace and gradually build effort as the swim progresses to avoid early fatigue.
Focus on bilateral breathing, maintain a relaxed rhythm, and practise exhaling fully underwater.
