Triathlon Training

Want to improve? Triathlon training is all about focus and working out the right way, rather than just jumping in for a bit of cycling, a swim once a week and a jog round the block! Look at our exercises and fitness guides.

This session is a total of 1,000 meters, I have not placed any timings during the swims. As you become fitter and more comfortable aim to reduce your rest period between swims, and increase swimming speed.

 

Intermediate Swim Drill :

WARM UP 300M

50m CRAWL 50m LEG KICK - REPEAT 3 TIMES

BREATHING 4 X 100

BREATHE EVERY 5 STROKES THEN 4 / 3 / 2 FOR 100m EACH

DISTANCE 2 X 300

MAINTAIN PACE THROUGHOUT 80% EFFORT

SPRINTS 4 X 50

90% EFFORT 15 SECONDS REST BETWEEN SPRINTS

LEG KICK 4 X 50

USE A FLOAT IN FRONT FRONT CRAWL LEG KICK

DRILLS 6 X 50

WORK ON ARM TECHNIQUE AND TUMBLE TURNS

COOL DOWN 200m

EASY SWIM PRACTICE BI-LATERAL BREATHING


This session is 2,200 meters, take adequate rest between each part of the workout, concentrating throughout on good technique. If you race in a pool spending time on tumble turns will be beneficial.

 

Advanced Swim Drill :

WARM UP 400M

100 WITH PADDLES 100 POOL BUOY - REPEAT TWICE

4 X 200 M FAST

USE PADDLES + BUOY IF YOU HAVE

8 X 50 M

SWIM WITH ONLY 1 ARM (CHANGE ARM ON RETURN)

2 X 400 M

1500 M RACE PACE 30 SECONDS REST BETWEEN

8 X 50 M

BREATH 8 / 6 / 4 / 2 REPEAT TWICE 15 SEC REST PER 50

LEG KICK 6 X 50

USE A FLOAT IN FRONT FRONT CRAWL LEG KICK

6 X 100 SPRINTS

20 SECS REST BETWEEN SPRINTS 80 % EFFORT

COOL DOWN 400M

PRACTICE BREATHING AND BUTTERFLY KICK OFF WALL

This session is 4,100 meters a hard session for either good swimmers or Olympic distance triathlete's, aim to perform this session fresh, not after a run or bike workout.

On the next page we tackle the bike!

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