Preparing for the Swim in the Pool

Race Simulation Pool Workouts to Prepare for the Swim
Created by: Stevie Blankenship

For many of us busy athletes it can be hard to get to the pool, but also, getting to swim open water safely can be a hassle as it is sometimes hard to sync up times to swim with other swimmers, throughout the summer it starts to get dark earlier, and sometimes a pool simulation workout can be a better choice overall compared to open water! I am going to give you 4 different workouts to get ready for different swim distances.

Sprint Triathlon:
Warm up:
200-800 choice
4×50 as fast/easy by 25

Main set:
2-4x(50 fast! On :10 sec rest, 3×100 on :15 seconds rest at race pace effort, 200 easy on 1:00 rest)

Cool down:
200-400 paddle pull
100 choice

Olympic Triathlon
Warm up:
200-800 choice
4×50 as fast/easy by 25

2-4x(100 fast! On :10 rest, 400 at race pace, 200 easy on 1:00 rest)

Cool down:
200-400 pull paddles
100 choice

Half Distance:
Warm up:
200 choice
Main set:
1000 at race pace, :30 rest, 500 pull paddles, :30 rest, 500 slightly faster

Cool down:
200-400 choice

Full Distance:
Warm up:
200 choice

Main set:
4x 1000 on 1:00 rest 2 and 3 as pull paddles all at race pace

Cool down:
200 choice

These are all great workouts to get ready for your specific distance. To add more to the simulation, try to find someone that is a similar speed and spend time taking turns drafting each other!

Happy Training!