Triathlon Swim Workouts

Training with solid triathlon swim workouts is an essential part of any serious triathlon competitor’s training regimen. The triathlon swim is one of the most difficult parts of a triathlon and one of the most important.  Many races are won or lost on the swim. Good training begins with solid triathlon swim workouts. The following triathlon swim workouts will start any triathlon athlete in the right direction.

1. Workout 1: Aerobic triathlon swim workout #1. Warm up with a 300 to 500 meters freestyle swim, then use a kickboard for a 200 to 400 kick, followed by another 200 freestyle. Next, do a 900 freestyle swim and then a 600m steady swim. After that, swim a 400m pull with paddles and a leg buoy. Finally, backstroke a 6 x 50 followed by a short 200 m cool down.
2. Workout 2: Aerobic triathlon swim workout #2. Warm up with a 300m of any stroke, then swim 300m freestyle and  backstroke 200m. The main set for this triathlon swim workout is a bit harder than other triathlon swim workouts. Swim 6 x 100 at race pace, then swim an easy 100 recovery. Rest a minute. Swim a 4 x 100 at race pace, a 100 recovery, then a one minute rest. Finally, do another 4 x 100, at five seconds off race pace, a recovery, then a one minute rest. Swim a 300m cool down.
3.  Workout 3: Open water training. You must swim some open water triathlon swim workouts in order to work on sighting in open water and dealing with chop. Do a distance lake or ocean swim, weather permitting.