Beginner Triathlon Swim Training Plan

How to choose your weekly schedule

Pick the schedule you can repeat for eight weeks. Consistency matters more than adding extra sessions when you are also biking and running.

• 2x per week: best if you are new to swimming or juggling a busy triathlon schedule.
• 3x per week: the most balanced option for steady progress.
• 4x per week: choose this if you recover well and can keep most swims easy.

If you are unsure, start with 2x or 3x and add a session later if you feel good.

Open-water skills in the pool

Add one of these skills once per week starting in week 2:

• Sighting: lift the eyes every 6 to 8 strokes during a main set repeat.
• Bilateral breathing: alternate breathing sides every 25 or 50 yards.
• No-wall practice: pause 3 to 5 strokes before the wall to mimic open water turns.

How to read the workouts

Each workout is written in sets:

• Warm up: easy swimming to settle in.
• Drill set: technique work that improves body position and breathing.
• Main set: steady repeats for endurance and pacing.
• Skill set: short focused work like kick or pull.
• Cooldown: easy swim to bring your heart rate down.

If a set says 4 x 50, swim 50 yards four times with the listed rest. Use the rest to reset breathing and start the next repeat calmly.

Effort guide for beginners

• Easy (3 to 4 out of 10): relaxed breathing, able to talk in short sentences.
• Moderate (5 to 6 out of 10): steady pace you can hold for longer repeats.
• Strong (7 out of 10): short repeats only.

If moderate effort feels too hard, slow down and keep the rhythm smooth.

Progression across 8 weeks

• Weeks 1 to 2: comfort, breathing, and short repeats.
• Weeks 3 to 4: longer repeats and pacing confidence.
• Weeks 5 to 6: tempo and short intervals for aerobic power.
• Weeks 7 to 8: longer continuous swims and open-water readiness.

If a week feels too hard, repeat the previous week. Keep one session easy if you feel tired.

Tracking your progress

After each swim, write down:

• Total distance and time
• One open-water skill you practiced
• One pacing note (easy, steady, strong)

Small notes make it easier to see improvement and stay consistent.

Open-water tips for first-time triathletes

• Practice sighting quickly, then return to a long stroke.
• Keep the kick light to save energy for the bike and run.
• Exhale underwater to avoid panic breathing.

Common beginner mistakes

• Starting too fast in the first 100 yards.
• Holding the breath and spiking effort.
• Skipping drills that improve body position.

Coaching tip

Your best triathlon swim is smooth, not fast. Focus on calm breathing and steady effort so you exit the water ready to ride.