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16 Swim Workouts For Triathletes

Updated: Aug 7, 2023

Triathlon season is heating up and we thought we should drop a quick blog and 16 great triathlete swim workouts to help us all level up our swim and get triathlon race ready. (Free Triathlete Swim Workout Download PDF at end of blog)

Swim Bike Run Fun Swim Clinic Participants June 2021
SBR Triathlete Swim Training Clinic

3 Critical Swimming Don’ts

  1. Don't ever call yourself a crappy swimmer! You’re simply a developing triathlete.

  2. Don't believe that just swimming regularly, without thought to the structure of workouts and season progression, will vastly improve your swim.

  3. Don't use swim toys blindly-understand the drills and how these swim aids work to get you better.

What is the most common issue that triathlete swimmers face?

Breaking form is a common mistake as soon as you hit the water. This increases resistance and drag, slowing you down and wasting energy. In the water, you want to be as straight as possible.

Blowing Bubbles Solves Many Problems

Proper breathing technique also improves swimming ability. Coach Casey during one of her Y-Tri Master Swim training sessions - suggested practicing breathing while doing flutter kicks with a kickboard. Pretty simple: Inhale through your nose, then exhale with your face in the water as you move your legs.

Remember to breathe on both sides of your head to avoid any body imbalances.

Rolling Into Swim Success

Finally, remember to rotate your body with each stroke. Rather than staying flat on your stomach, Coach Casey advises rotating while moving forward. The idea is to roll to one side as one arm extends, then roll to the other side. Meanwhile, keep your head still and gaze down the pool.

Triathlon Swim Readiness

When you're ready, try these 15 workouts for triathletes from US Masters Swimming. Each one has a plan for every fitness level (beginner, intermediate, and advanced) and goal (from strength-building to endurance-enhancement). Choose what you need, then get into a fun workout routine.

Remember that most pools are 25 yards long. A full lap (down and back) is about 50 yards. Stroke with intent and breathe efficiently!

Let’s get you started with this simple swim workout designed for beginners or returning triathletes.

Black Female Triathlete Sprint Race Participant and Endurance Swimmer
Texas Endurance Swimmer Jude Foster

Looking to get swim-ready for triathlons? Look no further! Our PDF guide offers 15 effective swim workouts for triathletes of all levels, from beginners to advanced. Each workout is designed by US Masters Swimming to help you achieve your specific fitness goals, whether you're looking to build strength or increase endurance.

And don't worry about finding a suitable pool – most are 25 yards long, with a full lap being around 50 yards. All you need to do is focus on your strokes and breathing techniques, and you'll be well on your way to achieving your triathlon goals.

Ready to take the plunge? Start with our simple beginner's swim workout today.


Coach Nadine created this workout for athletes who are easing into swimming. You won’t spend big chunks of time perfecting your stroke, but rather get used to what it feels like being in the water for various set distances. It will help you get comfortable moving in the pool before you turn it up a notch.

  • 8 x 25 yard flutter kick using a board with 15 seconds of rest in between laps.

  • 4 x 50 yards, alternate laps of freestyle with backstroke with 20 seconds of rest.

  • alternate fast sprint kicks and easy kicks with 10 seconds of rest in between laps.

  • You have earned a break, girlfriend-take 60 seconds to rest at the wall.

  • freestyle regular stroke with 15 seconds of rest in between laps.

  • 4 x 50 yard freestyle regular stroke with 20 seconds of rest in between laps.

  • 8 x 25 yards, alternating fast sprint freestyle up and doing an easy backstroke back down with 10 seconds of rest in between laps.

The total distance of 1200 should take about 45 minutes.

Beginner swimmers - It's quite alright to do half this work out and do half of each suggested set.

Want to Become a more efficient triathlon swimmer🏊‍♀️🏊‍♀? Download our 15 Triathlete Swim Workouts PDF (free):👇


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