Triathlon Swimming Advice For Every Level

  • By Jené Shaw
  • Published Feb 18, 2014
  • Updated Mar 16, 2014 at 7:08 PM UTC
Photo: Kevin Thompson/TriRock

Total Newbie Workout

Warm-up: 150 swim + 50 kick

Drill: 6–8 x 100 drill (pick a drill that addresses your biggest weakness) on laps 1 and 3/swim on laps 2 and 4

Main set: 6×75 swim with perfect form. Take rest as needed.

Cool-down: 200 swim

Technique Workout

Warm-up: 300 swim

Main set:

„6×50 drill your limiter/swim by 25, 15–20 sec rest

„6×50 kick no board right side/left side, 15–20 sec rest. Work on balance and relax your ankles.

„6×75 build to 90% with 20 sec rest

„2–4 x 200 swim with perfect form at a strong pace. Take rest as needed to hold form through the set.

„8×25 hard on 20–30 sec rest.  (Swim only as fast you can maintain form.)

Cool-down: 200 swim

More swim workouts from

Looking for a triathlon to sign up for this year? Check out our partner, the TriRock Series. Their seven events feature a fun atmosphere for triathletes of all levels.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.

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FILED UNDER: Getting Started / Swim / Training

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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