Swimming training planning for triathletes

Swimming training in triathlon should look a bit different than that of pure swimmers. This is due to the principle of specificity. You should also practice in swimming what you want to be able to do in competition.

Apart from triathlon, swimming can also be a balanced workout from a health perspective. In the following, you will find tips and specific training plans for your next swim training session.

‍

Why is swimming suitable as a workout?

Swimming is also a good workout for non-triathletes for a number of reasons. Due to the low impact load, swimming protects joints, tendons and ligaments while efficiently training endurance.

Since you have to maintain your balance and water position, not only arms and legs, but also your core muscles are strained.

Depending on the type of swimming, different muscle groups are particularly stressed. While crawl allows a uniform load on the entire body, the breaststroke stimulates the leg muscles particularly strongly. Backstroke, on the other hand, strengthens back muscles and improves posture. Butterfly swimming is considered the most technically demanding discipline and requires a strong core.

‍

{{cta}}

‍

Basics for effective swimming training

Well-thought-out swimming training should be tailored to your individual goals and level of performance. Triathlon not only depends on pure swimming speed, but also on the ability to swim economically in order to save energy for cycling and running. The following aspects should be integrated into your training:

• Technical training: Clean technology is crucial for swimming efficiently and saving energy. Drills such as tee swim, one-arm crawl or sculling help to optimize water position and propulsion.
• Endurance training: Long, steady swimming sessions help improve your basic endurance. The aim is to maintain a moderate intensity over a longer period of time. Over longer distances, you will automatically feel which technology is more efficient. However, if you are very new to swimming, we recommend that you break this part down into small blocks so that you can maintain the clean technique.
• Interval training: To increase your speed and endurance, you should also include shorter, intensive intervals, such as 10 x 50 m with short breaks.
• Open water training: Since triathlon usually takes place in open waters, it makes sense to train regularly in the lake or ocean. This improves your orientation and gets you used to swimming without pool edge or track markings.

‍

{{testimonial}}

‍

What do you need for your next swim workout?

There is a wide range of material required in swimming training. We go over the absolute must-haves as well as optional toys.

Must-have

• A pair of swimming goggles
  • The swimming goggles make it easier for you to see underwater and protect your eyes from chlorine. Sporty swimming is therefore much more comfortable with glasses.
• tight-fitting swimming trunks/swimsuit
  • The waterside is often the biggest construction site, especially for beginners. Loose swim trunks make swimming extremely difficult and make proper swimming training virtually impossible.
• swim cap
  • Especially with long hair, a swimming cap is an absolute game changer. Similar to loose swimwear, getting your hair fluttering in water makes it much harder for you to make progress.

optional toys

• Pullbuoy
  • A pullbuoy allows you to swim your arms or legs in an insulated manner. If you put it between your legs, this will improve your water position. This allows you to concentrate better on your arm pull and improve your upper body strength endurance.
• Paddles
  • Paddles increase the surface area of your hands. So you have more water resistance on your hands, which reinforces your print. The paddles make your swimming workout very energy-intensive. You will also notice minor technical errors more due to the larger area of your hands.
• flippers
  • Fins allow you to train your technique as they improve your water situation. You can also reach a higher pace, which can be helpful for training the coordinative aspect of maximum speeds.

‍

{{expiration}}

‍

Swimming training plans for different levels

Beginners (2 lessons per week)

Unit 1: Technique & Endurance

• Swimming: 200 m easy (any position
• Technique drills: 2x (4 x 50 m) technical exercises (25m exercise and 25m total alternating)
  • Isolates legs
  • Hundekraul
  • one-armed crawl swim
  • superman
• Main part: 10 x 50 m crawl at a relaxed pace of 15 seconds recess
  • To increase the volume, you can make a second set here after a long series break
• Swim out: 100 m optional

Unit 2: Interval Training

• Swimming: 300 m easy
• Main part: 8 x 50 m quickly in 30 seconds recess
• 4 x 25 m sprint with 15 seconds recess
• Swim out: 200 m easy

‍

{{logos}}

‍

Advanced (3-4 units per week)

Unit 1: Endurance & Technique

• Swimming: 400 m (50 m crawl, any other position alternately)
• Technique drills: 6 x 50 m technical exercises
  • Windshield wipers without pullbuoy
  • Kraul discount
  • Kraul with double printing phase
• Main part: 10 x 100 m GA1 speed of 20 seconds recess
• Swim out: 300 m easy

Unit 2: Interval Training

• Swimming: 300 m easy
• Main section: 12 x 100 m for 20 sec. recess
  • divided into 4x (3x100m)
  • The first loose, the second a bit faster and the third almost at the most
• 6 x 25 m sprint with 40 seconds recess
• Swim out: 200 m easy

Unit 3: Open Water & Orientation

• 1000-2000 m open water swimming with focus on navigation and speed changes

‍

conclusion

Swimming is an ideal sport not only for triathletes, but also for anyone who wants to improve their endurance and train their bodies in a way that is gentle on the joints.

A varied training plan with technical, endurance and interval training helps to increase performance.

For triathletes in particular, it is important to train specifically, including in open waters. With a structured approach, swimming not only becomes more efficient, but also more effective and motivating.

‍