Below are 8 short swim sets for the short distance sprint triathlon training. These are for swimmers who are more advanced and are looking to improve their time. If you’re getting started swimming, check out the our swimming equipment guide.
Workout Warm-Ups
| Warm-up # 1 100 swim easy …………….100 yds 50 kick easy ………………….50 yds 50 swim easy ………………..50 yds Total …………………..200 yds | |
| Warm-up # 2 150 swim easy ……………….150 yds 100 kick easy …………………100 yds 50 swim easy ……………………50 yds Total …………………….300 yds | Warm-up # 3 200 swim easy ……………..200 yds 100 kick easy ……………….100 yds 100 swim easy ……………..100 yds Total ……………………400 yds |
Main Sets
| 800 Yard Workout 1 (1 )Warm-up # 1…………200 yds 16 x 25’s swim (1 laps each) 5 sec. rest between ea. …400 yds 200 swim down easy…….200 yds Total ……………………800 yds | 800 Yard Workout 2 Warm-up # 1…………..200 yds 8 x 50’s swim (2 laps each) 10 sec. rest between ea…..400 yds 200 swim down easy ………200 yds Total ……………………..800 yds |
| 1000 Yard Workout 1 Warm-up # 2……….300 yds 20 x 25’s swim (1 laps each) 5 sec. rest between ea. ..500 yds 200 swim down easy……200 yds Total …………………1000 yds | 1000 Yard Workout 2 Warm-up # 2…………..300 yds 10 x 50’s swim (2 laps each) 10 sec. rest between ea. …500 yds 200 swim down easy ………200 yds Total ……………………1000 yds |
| 1250 Yard Workout 1 Warm-up # 3 ………….400 yds 28 x 25’s swim (1 laps each) 5 sec. rest between ea. …700 yds 150 swim down easy …….150 yds Total ………………….1250 yds | 1250 Yard Workout 2 Warm-up # 3 ……….400 yds 14 x 50’s swim (2 laps each) 10 sec. rest between ea. .700 yds 150 swim down easy ……..150 yds Total …………………..1250 yds |
| 1600 Yard Workout 1 Warm-up # 3 ……….400 yds 40 x 25’s swim (1 laps each) 5 sec. rest between ea. 1000 yds 200 swim down easy ……200 yds Total …………………1600 yds | 1600 Yard Workout 2 Warm-up # 3 ………..400 yds 20 x 50’s swim (2 lengths each) 10 sec. rest between ea. 1000 yds 200 swim down easy ………200 yds Total …………………..1600 yds |
