Tuesday, September 27, 2022
HomeSwim8 Swim Workouts for Advanced Sprint Triathletes

8 Swim Workouts for Advanced Sprint Triathletes

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
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Hazen Kent
Hazen Kent
As a former All-American swimmer, Hazen has spent many years as a competitive triathlete and coach of both triathletes and swimmers.
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