Triathlon Training
Want to improve? Triathlon training is all about focus and working out the right way, rather than just jumping in for a bit of cycling, a swim once a week and a jog round the block! Look at our exercises and fitness guides.
This session is a total of 1,000 meters, I have not placed any timings during the swims. As you become fitter and more comfortable aim to reduce your rest period between swims, and increase swimming speed.
Intermediate Swim Drill :
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WARM UP 300M |
50m CRAWL 50m LEG KICK - REPEAT 3 TIMES |
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BREATHING 4 X 100 |
BREATHE EVERY 5 STROKES THEN 4 / 3 / 2 FOR 100m EACH |
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DISTANCE 2 X 300 |
MAINTAIN PACE THROUGHOUT 80% EFFORT |
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SPRINTS 4 X 50 |
90% EFFORT 15 SECONDS REST BETWEEN SPRINTS |
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LEG KICK 4 X 50 |
USE A FLOAT IN FRONT FRONT CRAWL LEG KICK |
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DRILLS 6 X 50 |
WORK ON ARM TECHNIQUE AND TUMBLE TURNS |
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COOL DOWN 200m |
EASY SWIM PRACTICE BI-LATERAL BREATHING |
This session is 2,200 meters, take adequate rest between each part of the workout, concentrating throughout on good technique. If you race in a pool spending time on tumble turns will be beneficial.
Advanced Swim Drill :
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WARM UP 400M |
100 WITH PADDLES 100 POOL BUOY - REPEAT TWICE |
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4 X 200 M FAST |
USE PADDLES + BUOY IF YOU HAVE |
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8 X 50 M |
SWIM WITH ONLY 1 ARM (CHANGE ARM ON RETURN) |
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2 X 400 M |
1500 M RACE PACE 30 SECONDS REST BETWEEN |
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8 X 50 M |
BREATH 8 / 6 / 4 / 2 REPEAT TWICE 15 SEC REST PER 50 |
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LEG KICK 6 X 50 |
USE A FLOAT IN FRONT FRONT CRAWL LEG KICK |
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6 X 100 SPRINTS |
20 SECS REST BETWEEN SPRINTS 80 % EFFORT |
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COOL DOWN 400M |
PRACTICE BREATHING AND BUTTERFLY KICK OFF WALL |
This session is 4,100 meters a hard session for either good swimmers or Olympic distance triathlete's, aim to perform this session fresh, not after a run or bike workout.
On the next page we tackle the bike!
