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