How to Prepare for Swimming in a Triathlon

Start preparing for your triathlon at least four to six weeks in advance. Don't expect to swim the entire distance of the triathlon when you start training. Build up to it gradually over time. Expect to train three times per week in the beginning and progress to five sessions. Add your normal warm up and cool down regimen to the training workout described in the following steps.

Instructions

    • 1

      Swim your usual length of short distances in the first two weeks. Continue each distance without stopping. As your fitness level increases, add between 100m and 300m to these distances.

    • 2

      Simulate the actual race. Anticipate the early, middle and late sections of the race. Do 50 strokes at the medium to high level in the early part. Then decrease the speed of the strokes for the middle and late sections.

    • 3

      Assume the race constitutes two main and equally challenging parts. Swim at a moderate pace for the first part. Stop and rest for 20 minutes. Swim the second part at a pace that allows you to cover the same distance in half the amount of time.

    • 4

      Do at least five different sets, each at different paces. You should rest ten seconds in between each one. Standard sets are 10 x 25m, 10 x 50m, 10 x 75m, 10 x 100 and 10 x 125. Swim each one at the same speed.

    • 5

      Add to each workout session at least eight short segments of different distances. Increase your speed as the distances get shorter.

    • 6

      Alternate swimming segments between hard and easy sets. Start with a challenge swim of at least 4 x 25m at a fast speed. Then swim half the distance in double the time. Switch to another challenge swim, focusing on speed only. Finish with the easy swim and focus on technique.