A triathlon is an endurance race that consists of swimming, cycling and running. It is physically demanding and challenging, and participants must be in peak condition to perform well. A few levels of triathlons cover different distances. In the original, Ironman triathlon, athletes must swim for roughly 2.5 miles, then cycle for 111 miles, followed by a 26-mile run. Swimming is the first event in a triathlon, and it is important to get a good start.
Step 1
Warm up your muscles to prepare for your workout. After you enter the pool, alternate between the front crawl and leg kick with a kickboard. Swim 50 meters at a time, for a total of 300 meters.
Step 2
Swim for distance and endurance, by doing two sets of 300 meters at about 80 percent effort. Keep the rest period between each set short and try to keep the same pace throughout.
Step 3
Sprint for four sets of 50 meters apiece. The triathlon swim requires speed and stamina, and it is important to work on both during training. Do only the front crawl while sprinting, and rest for about 15 seconds between sets.
Step 4
Kick your legs while holding onto a kickboard or other device. Kicking helps work your legs, which is important if you are new to triathlons, because your lower body will often feel like it is sinking, according to Amateur endurance.com. Perform four sets of 50 meters each.
Step 5
Cool down after the hard part of the workout is over. Swim 100 meters at a slow pace, concentrating on timing with your breathing.
Tips and Warnings
- One meter is equal to 1.09 yards. Increase or decrease the total distance and number of sets depending on what type of triathlon you are entering. A sprint triathlon will require less endurance swims and an Ironman will require more.
Things You'll Need
- Swim goggles
- Swimming cap
- Swimsuit
- Pool
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