{"id":90677,"date":"2022-02-18T00:29:12","date_gmt":"2022-02-17T23:29:12","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=90677"},"modified":"2022-02-18T00:29:12","modified_gmt":"2022-02-17T23:29:12","slug":"swim-workouts-for-triathlons","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/us\/triathlon-open-water-us\/swim-workouts-for-triathlons\/","title":{"rendered":"Swim Workouts for Triathlons: Be Prepared to Go the Distance"},"content":{"rendered":"

Triathletes<\/span> have a different nut to crack when it comes to their <\/span>swim training<\/span>. <\/span>Triathlons<\/span> and <\/span>Ironmans<\/span> are not <\/span>easy swims,<\/span> and they force swimmers into <\/span>open water<\/span> with hundreds or even thousands of other <\/span>triathletes<\/span>. <\/span>Swim workouts<\/span> for <\/span>triathlons<\/span> require a bespoke approach for both the event and the swimmer.\u00a0<\/span><\/p>\n

Triathlons<\/span> are <\/span>multisport<\/span> events, and <\/span>swim sessions<\/span> only make up a third of a <\/span>triathlete<\/span>‘s training schedule, alongside cycling and running. <\/span>Swimming drills<\/span> often take a back seat as many <\/span>triathletes<\/span> make on-land training their <\/span>main set due to convenience<\/span>. Time is a commodity busy people don’t have a lot of, and <\/span>triathletes<\/span> need a <\/span>training plan<\/span> that doesn’t take forever to complete.<\/span><\/p>\n

In this article, we’ll outline what sets <\/span>triathlon training<\/span> apart from standard <\/span>swimming drills<\/span>. Then, we’ll provide you with <\/span>swim workouts<\/span> for <\/span>triathlons<\/span>.\u00a0<\/span><\/p>\n

What Should You Consider When Designing a <\/b>Swim Workout<\/b> for <\/b>Triathlons<\/b>?<\/b><\/h2>\n

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If you’re gearing up for your first <\/span>triathlon<\/span>, be aware that it will differ from the swim meets and pool training you\u2019re probably accustomed to. There are a number of considerations you should take into account as you <\/span>plan your training<\/span><\/a> so that you can feel confident on <\/span>race day<\/span>.<\/span><\/p>\n

Get Outside<\/b><\/h3>\n

Being a city dweller and enjoying the great outdoors isn’t always an easy task. You don’t want to waste your membership fee at your local pool, and the convenience it offers can’t be beat.\u00a0<\/span><\/p>\n

Pool training is perfect for improving your cardiovascular fitness, strength, and stroke technique. But it doesn’t prepare you for the experience of <\/span>open-water swimming<\/span>. Some unprepared first-time <\/span>triathletes<\/span> panic when entering <\/span>open water<\/span> for the first time. They will be surrounded by swimmers on all sides, unlike the calm waters of their local pool. You may find yourself bobbing about in more unpredictable waters and may take on an unwanted mouthful of water.\u00a0<\/span><\/p>\n

As <\/span>race day<\/span><\/a> approaches, find your nearest lake or coastline and try to set your <\/span>swim workouts<\/span> for <\/span>triathlons in open water<\/span> as much as possible. There’s nothing like the real thing. Just make sure you do all your research and follow the <\/span>guidelines of <\/span>open-water swimming<\/span><\/a> to keep yourself safe in the water.<\/span><\/p>\n

Improve Endurance<\/b><\/h3>\n

After a few weeks of training, you\u2019ll probably start attempting some <\/span>race pace<\/span> swims. It’s important to remember that a <\/span>triathlon swim<\/span> is just the beginning. <\/span>Triathlons<\/span> start with a swim and lead on to a cycle and then a run.<\/span><\/p>\n

You need to train beyond the limits of the <\/span>swim portion<\/span>. So it\u2019s important to push yourself to near failure during training to get the times you are dreaming of.\u00a0<\/span><\/p>\n

It can be argued that the swim is the most demanding section of a <\/span>triathlon<\/span> as the upper body is worked harder than in any other segment. Ensure you train your entire body adequately so that your overall endurance can be on point.\u00a0<\/span><\/p>\n

Focus On <\/b>Freestyle<\/b><\/h3>\n

Even though most <\/span>triathlons<\/span> will let you swim using any stroke (sometimes <\/span>backstroke<\/span> is banned for safety reasons), there is no doubt that <\/span>freestyle<\/span> is the dominant stroke of choice. It’s the fastest stroke and uses a lot less energy than the butterfly. You may tread water or briefly use <\/span>breaststroke<\/span> and <\/span>sculling<\/span> to conserve energy, but let’s face it <\/span>freestyle swimming<\/span> is your weapon of choice.\u00a0<\/span><\/p>\n

Don’t over complicate your <\/span>swim workout<\/span> for the <\/span>triathlon<\/span> and just focus on the <\/span>freestyle<\/span>. <\/span>Breaststroke<\/span> may come in handy for the <\/span>warm-up<\/span> and <\/span>cool-down<\/span> phases, but to put it simply, <\/span>freestyle<\/span>, <\/span>freestyle<\/span>, <\/span>freestyle<\/span>.<\/span><\/p>\n

Swim Workouts<\/b> for <\/b>Triathlons<\/b><\/h2>\n

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The <\/span>swim portion<\/span> of a <\/span>triathlon<\/span> varies depending on the type. An <\/span>Ironman<\/span> is 2.4 miles with a <\/span>half ironman<\/span> not surprisingly coming in at 1.2 miles. <\/span>Olympic-distance triathlons<\/span> are 1.5 kilometers long, and a <\/span>sprint triathlon<\/span> is 750 meters.\u00a0<\/span><\/p>\n

The recurring theme is that most <\/span>triathlons<\/span> cover longer distances than what you may be used to in the pool. What you need is a <\/span>swim workout<\/span> for <\/span>triathlons<\/span> that focuses on endurance, pacing, and minimizing fatigue.<\/span><\/p>\n

Pyramid Set<\/b><\/h3>\n

This nice and simple <\/span>triathlon <\/span>swim workout<\/span> is <\/span>freestyle<\/span> only. During the first and last 100 meters, swim at your <\/span>race pace<\/span>, but keep your pace high for each of the other distances. You\u2019ll give yourself 30 <\/span>seconds rest<\/span> between each distance.\u00a0<\/span><\/p>\n

The pyramid will work as follows:<\/span><\/p>\n