Professional Swim Workouts by Professional Swim Coaches
Paul Yetter – Beginning Swimmer / Triathlete Workouts

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

About Paul Yetter

Paul Yetter became NBAC’s Head Senior Coach in November 2016. Prior to the Fall of 2016, Paul was the Head Coach of T2 Aquatics (Naples, FL 2010-2016). [Read Bio]

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2 Comments on "Paul Yetter – Beginning Swimmer / Triathlete Workouts"

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geto
Member

what effect end sets kick? 3x: 50 Swim + 50 Kick

geto
Member

what effect rest Rest 2-3 minutes ? no 2 only

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