These 10 swim workouts are meant for beginner swimmers or triathletes looking to complete a Sprint triathlon. They are divided up by distance and can be used in the Sprint Triathlon Training Plan. If you’re getting started swimming, check out the our swimming equipment guide.
| 200 Yard Workout 1 Warm-up – 2 laps easy………50 yds 4 x 25’s easy -10 sec. rest between ea. …………. ..100 yds 50 swim down real easy……50 yds Total …………………….200 yds | 200 Yard Workout 2 Warm-up – 2 laps easy ……..50 yds 2 x 50’s easy -15 sec. rest between ea……………..100 yds 50 swim down real easy ….50 yds Total ……………………200 yds |
| 300 Yard Workout 1 Warm-up …………………………..50 yds 8 x 25’s swim -10 sec rest between ea. …………. ..200 yds 50 swim down real easy …..50 yds Total …………………….300 yds | 300 Yard Workout 2 Warm-up …………………………50 yds 4 x 50’s swim -15 sec. rest between ea. …………..200 yds 50 swim down real easy …50 yds Total ……………………300 yds |
| 400 Yard Workout 1 Warm-up ………………………….50 yds 6 x 50’s swim -10 sec. rest between ea. …………….300 yds 50 swim down real easy ….50 yds Total ……………………400 yds | 400 Yard Workout 2 Warm-up …………………………50 yds 12 x 25’s swim – 10 sec. rest between ea. …………..300 yds 50 swim down real easy …50 yds Total ……………………400 yds |
| 500 Yard Workout 1 Warm-up ………………………..50 yds 16 x 25’s swim – 5 sec. rest between ea. ……………400 yds 50 swim down real easy ….50 yds Total …………………….500 yds | 500 Yard Workout 2 Warm-up ………………………50 yds 8 x 50’s swim -10 sec. rest between ea. ……………400 yds 50 swim down real easy ….50 yds Total ……………………500 yds |
| 600 Yard Workout 1 Warm-up ………………………..50 yds 20 x 25’s swim – 5 sec. rest between ea. ……………500 yds 50 swim down real easy ….50 yds Total …………………..600 yds | 600 Yard Workout 2 Warm-up ………………………50 yds 10 x 50’s swim -10 sec. rest between ea. ……………500 yds 50 swim down real easy …50 yds Total ……………………600 yds |
Please explain the chart above……..As a beginner swimmers all those numbers mean nothing. This is the problem with people who have a lot of experience, they assume that everyone knows the insider language. Know your audience.