1.5km Open Water Swim Triathlon Beginner Programme

1.5km Open Water Swim / Triathlon | 8 week Beginner Program

This is a 8 Week Beginner Program for a 1.5km Open Water Swim / Triathlon

Note – By increasing the load (Volume or intensity), risk of injury increase!

 

WeekDay 1: Test SetDay 2: Speed SetDay 3: Distance SetDay 4: Recovery Set
Week 1 & 2WARM UP:
300m swim:
3 x 100m – swim with paddles & fins from @ medium effort – rest 20 seconds after each 100m

MAIN SET:
4 x (50m @ medium effort, rest 30 sec,
25m @ fast pace, rest 20 sec, 25m easy, rest 40 sec)
(Last 2 sets with any swim equipment)

COOL DOWN:
200m easy swim with pull buoy
WARM UP:
400m swim:
4 x 100m – Swim with paddles & Fins from @ medium effort – rest 20 seconds after each 100m

MAIN SET:
20 x 25m fast with 30 sec rest after each 25m
(Last 8 sets with any swim equipment)

COOL DOWN:
300m easy swim with fins
WARM UP:
500m easy swim

MAIN SET:
300m @ medium effort with paddles, rest 1 min.
300m @ medium effort with fins, rest 1 min.
300m @ race pace for 1km effort with pull buoy

COOL DOWN:
200m easy with any swim equipment
SWIM SET:
500m easy swim.
500m easy pull.
500m easy drills/swim with fins.
Week 3 & 4WARM UP:
400m swim
200m – with paddles @ medium effort

MAIN SET:
12 x 50m @ max effort and speed with 1 min rest between each 50m.
(Last 6 sets with any swim equipment)

COOL DOWN:
200m easy swim with pull buoy
WARM UP:
400m swim
4 x 100m – Swim with paddles & Fins from @ medium effort – rest 20 seconds after each 100m

MAIN SET:
10 x (25m max speed and effort, rest 10 sec + 50m @ medium effort) with 1 min rest after each set
(Last 4 sets with any swim equipment)

COOL DOWN:
200m easy swim with fins
WARM UP:
500m easy swim

MAIN SET:
3 x 400m (@ 1 km race pace effort) with 2 min rest after each 400m.
No swimming equipment.

COOL DOWN:
100m easy with any swim equipment
SWIM SET:
500m easy.
400m easy swim with paddles and fins.
300m easy swim with pull buoy.
6 x 50m easy swim with 30 sec rest after each 50m.
Week 5 & 6WARM UP:
600m swim

MAIN SET:
12 x 50m @ max effort and speed with 1 min rest between each 50m.
(Last 6 sets with any swim equipment)

COOL DOWN:
200m easy swim with pull buoy
WARM UP:
400m easy swim
4 x 100m – with fins building from easy to strong effort – rest 20 seconds after each 100m

MAIN SET:
10 x (25m building from easy to fast, rest 20 sec + 25m @ max speed and effort, rest 20 sec, 50m easy on feeling)
with 1 min rest after each set
(Last 4 sets with any swim equipment)

COOL DOWN:
200m easy swim with fins
WARM UP:
500m easy swim

MAIN SET:
500m @ 1500m Race Pace.
Rest 3:00 min after each 500m
1st – Normal swim
2nd – With Pull Buoy
3rd – With Paddles and Fins

COOL DOWN:
200m easy swim with fins
SWIM SET:
10 x 100m easy on feeling – on 2 min send off – own set with any swim equipment
Week 7 & 8WARM UP:
800m swim

MAIN SET:
10 x 100m @ 1500m race pace with 30 sec rest after each 100m.
No swimming equipment.

COOL DOWN:
200m easy swim with pull buoy
WARM UP:
400m swim:
4 x 100m – Swim with paddles & Fins from @ medium effort – rest 20 seconds after each 100m

MAIN SET:
30 x 25m fast with 30 sec rest after each 25m
(Last 12 sets with any swim equipment)

COOL DOWN:
400m easy swim with fins
WARM UP:
800m easy swim.

MAIN SET:
400m @ medium effort with paddles, rest 1 min.
400m @ medium effort with fins, rest 1 min.
400m @ race pace for 1 km effort with pull buoy

COOL DOWN:
200m easy with any swim equipment
SWIM SET:
500m easy swim.
500m easy pull.
500m easy drills/swim with fins.

 

Copyright subsists in these programmes. Any unauthorised reproduction, be it in any manner or form, edited, revised, shortened or reworded or any misuse thereof, are acts of copyright infringement and will result in legal action including criminal prosecution.  © nico sterk from Sterk Span Coaching Academy

 

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