Triathletes must swim, bike and run their way to the finish line. Of the three disciplines, swimming presents very real fears for competitors, according to Tri-Newbies Online, a website dedicated to new triathletes. Most triathlons take place in large, open bodies of water that differ greatly from the relative safety of the training pool. Having confidence in your swimming abilities and racing skills, and putting in some practice time in the open water, will make the swim leg of your race less intimidating and more fun.
Amateur Endurance.com
Amateur Endurance.com is a resource for amateurs interested in triathlons and offers many free swim-related workouts. For a 1,500-yard workout, begin with a 300-yard warm-up set, alternating between freestyle, backstroke and kicking every 50 yards. Next, swim 10 x 50 yards alternating between freestyle and a drill of your choice. A 10 x 50 yard kick set with kickboard is next, alternating between easy and hard efforts. Finally, perform a 200-yard freestyle cooldown set, focusing on your body line and position in the water.
Active.com
Active.com is a website offering many free workouts for triathlon swimmers of all abilities. Gale Bernhardt is a recognized triathlon expert and is the author of this swim workout. Swim this entire 2,400-yard workout at an easy to moderate pace. Begin with a 300- to 500-yard continuous freestyle swim. After a brief rest, swim a 200- to 400-yard kick, followed by a 200-yard swim alternating between freestyle and drills per each 50 yards. The main set consists of a 900-yard steady swim, followed by a 600-yard swim of 3 x 100 drills and 3 x 100 freestyle. A pull set of 400 yards is next using your favorite set of paddles and pull buoy. An additional pull set of 200 yards follows, using your pull buoy without paddles. Finally, finish off the main set by swimming 6 x 50 yards of backstroke. Swim an easy cooldown set of 100 to 200 yards, using the stroke of your choice.
Tri-Newbies Online
Tri-Newbies Online is a website dedicated to new triathletes, but experienced triathletes can take advantage of the site's numerous free swim workouts. This 1,500-yard workout begins with a warm-up of a 300-yard swim, 100-yard kick and 100-yard swim. The main set consists of four 200-yard intervals with a 20-second rest interval between each. Follow up the main set with a by 200-yard cooldown set.
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