16 Best Triathlon Swim Workouts for Every Level (Free PDF Included)

Build confidence, efficiency, and “feel for the water” with these proven triathlon swim workouts.

If you’re training for a sprint triathlon, 70.3, or your first open‑water event, improving your swim starts with one thing: purposeful, consistent practice.  

And the fastest way to feel better in the water is to focus on breathing, body position, and rhythm — not just yardage.

This guide includes our signature Feel the Water Reset Workout (located at the bottom of this guide), perfect for beginners, returning athletes, or anyone who needs a confidence‑boosting tune‑up

When you’re ready for more structure, you can download a bonus 15 additional triathlon swim workouts designed for every level and goal found at the bottom of this guide..

🏊Coach’s Corner: 3 Mistakes That Slow Triathletes Down

🎯 Calling yourself a “bad swimmer”

• Most triathletes didn’t grow up swimming. Struggle usually comes from swim breathing stress, not lack of fitness. Shift the mindset → the skill improves.

🎯 Swimming endless laps without intention

• Lap‑grinding doesn’t prepare you for race‑day chaos. Purposeful sets teach you how to stay calm, breathe well, and control effort when things feel hard.

🎯 Using swim toys as crutches

• Fins, buoys, and boards are helpful — until they become overused and relied upon. Use them with purpose so your confidence stays when the gear comes off.

Ready to fix these mistakes? Start with the simple breathing drill below.

Blowing Bubbles Solves Many Tri Swim Problems

The #1 issue triathletes face is losing form the moment they hit the water. Breathing becomes rushed, posture collapses, and drag skyrockets.

A simple fix: master your exhale.

Try this drill:

• Hold a kickboard

• Flutter kick

• Inhale through your nose

• Exhale underwater

This builds rhythm, reduces panic breathing, and helps you stay relaxed. Bonus: breathe on both sides to avoid imbalances.

Rolling Into Tri Swim Success

Rotation is the secret to efficient, relaxed swimming. Instead of staying flat, roll your body with each stroke:

• Roll to one side as one arm extends

• Roll to the other as the opposite arm enters

• Keep your head still and eyes down
  

Rotation = easier breathing + better body position + less drag.

Triathlon Swim Readiness

A long, straight body line reduces resistance and helps you glide. Think: tall in the water, not wide.

When you’re ready to build endurance and confidence, structured workouts help you:

• Control effort

• Improve breathing

• Build open‑water readiness

• Stay consistent between clinics

And that starts with our signature feel the water/reset swim workout session.

Featured Workout: The “Feel the Water” Reset (Beginner-Friendly)

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

Here’s the exact session we use with our Swim Clinic participants to help them reconnect with the water and build confidence. Click on the image and save!

Coach Nadine created this workout for athletes who are easing into swimming or hitting the lanes after some time off.

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.

Total Distance

1200 yards

Time

25–45 minutes

Beginner Tip

It’s perfectly okay to do half the workout or half of each set.

Swim Workout Sets

• 8 × 25 yd — Flutter Kick w/ Board   15 sec rest   Long legs, steady rhythm. Wake up the core and hips.

• 4 × 50 yd — Freestyle / Backstroke (alternate)   20 sec rest   Freestyle for feel. Backstroke to open the chest and reset posture.

• 4 × 50 yd — Fast Kick / Easy Kick (with board)   10 sec rest   Fast 25, easy 25. Board in an “11” position — long arms, no elbows out. Use core + glutes to keep hips high.

• Take 60 seconds at the wall   Shake out the arms. Reset your breathing.

• 4 × 50 yd — Freestyle (Steady Pace + Stroke Count)   15 sec rest   Smooth, relaxed. Count strokes each length to build awareness and efficiency.

• 4 × 50 yd — Freestyle (Easy Out / Strong Back)   20 sec rest   Easy first 25, stronger second 25 — same clean form.

• 8 × 25 yd — Fast Up / Easy Back   10 sec rest   Fast out, easy back. Focus on breathing control and smooth transitions.

Download 15 More Triathlon Swim Workouts

If you want more structure, variety, proven swim drills and purpose in your swim training, grab our free PDF featuring 15 additional workouts from US Masters Swimming — each with beginner, intermediate, and advanced options.

Perfect for:

• Building endurance

• Improving technique

• Increasing speed

• Staying consistent between clinics
  

It brings us joy to share these 16 best triathlon swim workouts for every level with all of you.

Good Luck!

Hope to see you in the water — and at the next SBR Fun Swim Clinic or SBR Fun Open Water Swim Meetup!