Swim for Tri Plans
- 26 week plan:
Swim for Tri training plans – Week 1
Long Distance plan
Warm-up | 8*100 Swim | Check stroke count on length 1 and 3. Start each 100m on 2 mins OR 30 secs rest | 800 |
Sub Set | 24*33 (or 32*25) | ½ length no breathing and ½ length full stroke technique | 800 |
Main Set | 2*200 Pull | Start on 3.30 set target time | 400 |
1*400 Swim | Start on 6.30 set target time | 400 | |
2*200 Pull | Start on 3.30 set target time faster than the first set | 200 | |
1*800 Swim | You need to know your stroke count beforehand. Aim to hold the stroke count +2 for the distance. If the stroke counts go up more than the extra 2 strokes given, then the rest of the length is finished with Polo front crawl 800 | ||
Cool-down | 400 EZ Swim | 400 | |
3800 |
Sprint/Olympic plan
Warm-up | 2*100 Swim | Check stroke count on length 1 and 3. Start each 100m on 2 mins OR 30 secs rest | 200 |
Sub Set | 12*33 (or 16*25) | ½ length no breathing and ½ length full stroke technique | 400 |
Main Set | 2*200 Pull | 10 secs rest between 200, 30 secs rest at end | 400 |
1*200 Swim |
30 secs rest at end | 200 | |
2*100 Pull | 10 secs rest between, 30 secs rest at end | 200 | |
1*400 Swim | You need to know your stroke count beforehand. Aim to hold the stroke count +2 for the distance. If the stroke counts go up more than the extra 2 strokes given, then the rest of the length is finished with Polo front crawl | 400 | |
Cool-down | 200 EZ Swim | 200 |
|
2000 |
Glossary
- Pull – swim with pull-buoy float between knees – strengthens arms and encourages good hip technique
- Polo front crawl – swim head up – used to encourage good arm technique, check placement of hand in the water and not cross centre line
- Start on... – these sets give you a set time to complete a distance. The slower you go, the less rest you get