14 Swim Workouts for Triathletes, from Sprint to Ironman
The swim is often the leg new triathletes worry about most. These fourteen sessions build technique, endurance and the open-water skills that make race day calmer.
Know your distance
Common triathlon swim distances are 750 m for a sprint, 1.5 km for an Olympic (standard) distance, 1.9 km for a half Ironman (70.3) and 3.8 km for a full Ironman. Aim to swim comfortably beyond your race distance in training before race day.
How to read the workouts
Distances are in metres. "8 x 100 (15s)" means swim 100 m eight times with 15 seconds' rest. Every session starts with a 200 to 400 m easy warm-up and ends with 100 to 200 m easy.
Technique
1. Drill session
8 x 50 alternating catch-up and normal swimming (20s); 8 x 50 single-arm (20s). See swimming drills.
2. Stroke count
10 x 50 easy, counting strokes per length and trying to reduce by one or two (20s).
3. Breathing balance
4 x 100 breathing every 3 (20s); 4 x 100 breathing every 2, switching sides each length (20s). See bilateral breathing.
Endurance
4. Steady 100s
10 x 100 at a steady, sustainable pace (15s).
5. Broken distance
Your race distance, broken into 4 equal parts with 30 seconds' rest.
6. Long continuous swim
Swim continuously for 30 to 60 minutes, depending on your race, at an easy-to-steady pace.
7. Pull set
6 x 200 with a pull buoy (20s). Saves the legs for the bike and run and builds upper-body endurance.
Race pace and speed
8. Race-pace 100s
8 x 100 at target race pace (20s).
9. Fast start
6 x (50 fast + 150 steady) (30s). Practises settling into rhythm after a hard start.
10. Descending 200s
4 x 200, each faster than the last (30s).
Open-water skills in the pool
11. Sighting
8 x 50, lifting your eyes to look forward every 6 to 8 strokes, then breathing to the side as normal (20s).
12. Drafting and contact
With a friend in the lane, swim 6 x 100 taking turns to swim just behind each other's feet (20s). Check lane etiquette and only do this when the lane is yours.
13. Deep-water starts
8 x 25 starting from treading water, without pushing off the wall (30s).
14. No-wall swim
Swim 4 x 200, turning before the wall in the middle of the pool where safe and allowed, to mimic having no walls to push off (30s).
Practise in open water safely
Before race day, practise in open water with an organised group and safety cover. Check NEA's beach water quality information and the weather, wear a bright cap and tow float, and never swim alone. Read our ocean swimming tips.
Plan your week
Two or three swims a week works for most age-group triathletes: one technique session, one endurance session and one race-pace or open-water session. Balance them with your bike and run training; see how often should I swim? and swim workouts for runners.
Improve your technique
Many triathletes come from running or cycling and find the swim the hardest leg to improve. A coach can make your stroke more efficient so you finish the swim with energy to spare. See our private swimming course and adult swimming course.
More in health and wellbeing
- 20 swimming cool-down exercisesIn-pool and dry-land
- How to warm up before swimming12 exercises on land and in the pool
- Dryland training for swimmers10 exercises and how to build a routine
- Swimming and mental health10 ways swimming can support your mood, and what the evidence says
Sources
- Tri247, Triathlon distances explained. Swim distances: sprint 750 m, Olympic 1.5 km, half (70.3) 1.9 km, full Ironman 3.8 km.
Training for a triathlon?
Tell us how you swim now, your race and your goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.