Paul Yetter – Beginning Swimmer / Triathlete Workouts

These workouts are for a Triathlete who is an inexperienced swimmer. I’ve taken my usual progression of workouts through a week (Aerobic, Active Rest, and Stroke Count) — and scaled it down for a beginning swimmer.

Workout 1: “Aerobic”

3x: 50 Swim + 50 Kick

Rest 2-3 minutes

6×25 Drill (rest 20 between each, and an extra 60 after 4 if needed)
(do a drill you have learned before, and repeat for 8 – or do 4 of one drill and 4 of another)

Rest 1-2 minutes

4×25 at 85% (30) – get your times, try to stay consistent with your pace

Rest 2-3 minutes

5×100 Free – hold the same pace each time (it’s ok if your first 3 descend, then you hold pace)
{Use the 4×25 @ 85% effort to determine the interval; if you held 15-17, do them on (1:50) / if you held 18-19 do them on (2:00) / if you held 20-21 do them on (2:10)}
You should get 20-40 seconds between each one. Please feel free to do more if you are more experienced. 10×100 on (1:40) or 12×100 on (1:35) is ok to do instead!

50 easy swim

6×25 (1:00) – 2 Kick plus 1 Swim – kick hard and swim 90% on number 1 and 95% on number 2

50 easy swim

WORKOUT TOTAL: 1300