Training for a half-marathon involves getting your body ready for the rigors of a lengthy and grueling competition that involves swimming, cycling and running. Distance swimming workouts can help to get your body trained effectively for the water portion of the triathlon. Following a workout routine will help ease your body into the rigors of distance swimming.
Speed Training
If you're looking to meet a certain goal for your triathlon, you'll want to make sure your swimming speed is at a certain level in time for the race. That means you'll have to do some speed training workouts in preparation for the triathlon. A speed training workout usually consists of intervals---periods of intense exercise followed by brief rests. After you've done a few laps to warm up, try swimming three-quarters of a lap at a high speed and finish the lap at a slow, easy pace. Repeat this for 10 to 12 laps as part of your speed training workout. As you continue to do speed training as part of your triathlon workout, your speed will increase and you'll be able to increase the intensity of your interval workouts.
Technique Workout
Working on your technique is essential to maximizing your efficiency while in the water. You should dedicate specific workouts to perfecting your technique, rather than getting faster or working on endurance, according to swimming coach Mat Luebbers. A technique workout could include doing five to 10 laps with a certain stroke technique, such as freestyle, then doing five to 10 more laps with a different stroke, such as the backstroke. These workouts should be focused on using the correct technique rather than on speed.
Distance Workout
The ultimate point of training for a triathlon is getting your body ready to go the distance on race day. A distance training workout gets your body ready by simulating the race distance gradually over time. If your triathlon swimming distance is 2,500 yards, your distance training workout should start low, at perhaps 250 yards, and build up every workout until you can swim just under the race distance without stopping. Distance training takes time, but don't be tempted to do more than you can handle in one workout. You should also do your distance training in the same clothing you'll be wearing for the race, says Luebbers. That way you'll be acclimated to the clothing and how to adjust your stroke accordingly.
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