Activities Sports & Athletics Swim Training for a Half-Ironman Distance Triathlon Swim Share PINTEREST Email Print Triathlete swimming. Getty Images Sports & Athletics Swimming & Diving Workouts Gear Health & Safety Technique Diving Baseball Basketball Bicycling Billiards Bodybuilding Bowling Boxing Car Racing Cheerleading Cricket Extreme Sports Football Golf Gymnastics Ice Hockey Martial Arts Professional Wrestling Skateboarding Skating Paintball Soccer Table Tennis Tennis Track & Field Volleyball Other Activities Learn More By Mat Luebbers Mat Luebbers is head coach and program director for the Marine Corps Community Services' Okinawa Dolphins Swim Team in Japan. He has a master's degree in sports science. our editorial process Mat Luebbers Updated May 24, 2019 The swim leg of a triathlon can be considered the easy or hard part of the competition. Whether it's a sprint, Olympic, half-Ironman, Ironman 70.3, or another Ironman distance, the level of difficulty varies. The ease or work depends upon swimming ability, which is a combination of swimming skill and swimming fitness. A shorter triathlon might require more swimming speed, while a longer triathlon requires more swimming endurance. Regardless of the distance, swimming skill, technique, endurance, and swimming speed all play a part in a successful triathlon or a successful marathon swim. Developing Swimming Skills and Fitness Swimmers can develop swimming skills by swimming often and focusing on technique. This is often enhanced by doing swimming drills and by having others watch or record the swimmer with the goal of receiving feedback. To develop swimming fitness, swimmers have to swim often enough and with enough intensity to push their body to a higher level. Getting to that next level of swimming fitness is ideal. To begin the fitness program, swimmers should be able to swim at least 500 meters or yards, non-stop, and be able to swim at least 30 minutes as a workout. For swimmers who need help getting to that next level, one of these beginner-level swim workouts may be of assistance: Getting Started Swimming A Swim Training Workout Plan for Novice Swimmer Train for a Half-marathon Using This Swim Training Program The following is a 14-week training program aimed at a 1,500 to 2,100 meter or yard swim. Either way, both work, as meters are 10% longer than yards, but the basics are the same. The goals of the swim training program are as follows: Swim the distance at a steady pace while holding good form (Swim 1, Swim 4). Build swim strength (Swim 2, Swim 3, pulling). Build swim speed (Swim 2, swim 5). The training program uses three to five workouts a week. Workout #1, #2, and #3 each week are the main workouts, with #4 and #5 being optional. Swimmers will have better success if they include all five workouts, but they are not required. If swimmers feel any pain while they are training, they should stop and get it checked out. Taking care of small problems early can prevent them from developing into larger problems that can stop training. Swim Gear Needed for Training Besides a swimming pool, there is some gear needed for training. The basic swim gear needed for the training plan includes: A regular swimsuit Goggles A drag suit (a baggy swimsuit or run shorts with a drawstring) A pull-buoy (a float worn between the thighs, forcing more focus on the upper body) Swim Paddles (optional and not for use if having any shoulder pain) Waterproof watch with a stopwatch function Swimmers will need to include technique work in all of the training sessions. Swimmers can seek out and practice specific swimming technique help, including swimming drills like catch-up and fingertip drag. Plan Training Based on Fitness Level and Experience Swimmers can jump further down the training list if they are already at that fitness level, but experience has shown that it works best by starting at the start. Swimmers do not have to do the workouts within a week in the order listed, but they should always get the first three workouts accomplished each week. Every workout should start with 5-15 minutes of warming up and 5-15 minutes of cooling off at the end of the workout. Both of those parts could include swimming technique drills. The workouts should not last more than 60-75 minutes. After the main set is completed, prior to cooling off, swimmers can add 5-20 minutes of easy swimming with a pull-buoy (paddles optional). Workout #1: Build the Swim Distance Effort for Main Set: Moderate, Race paceDescription: Negative split, non-stop swim. If the set is 2x, take about a 1-minute rest between swims. A negative split means to start slower than finishing. Swim easier at the beginning and swim faster at the end. Week 1: 6 x 100 Week 2: 2 x 300 Week 3: 2 x 500 Week 4: 2 x 700 Week 5: 1 x 1,000 Week 6: 1 x 1,200 Week 7: 1 x 1,400 Week 8: 1 x 1,600 Week 9: 1 x 1,800 Week 10: 2 x 1,000 Week 11: 1 x 2,000 Week 12: 2 x 1,000 Week 13: 1 x 2,100 Week 14 (Race Week): 1 x 500 Workout #2: Build Swim Speed for the Distance Effort for Main Set: Hard, As fast as possible while still maintaining speed for the whole setDescription: Fast 50's on 10-15 seconds rest. Week 1: 10 x 50 Week 2: 15 x 50 Week 3: 20 x 50 Week 4: 25 x 50 Week 5: 20 x 50 Week 6: 25 x 50 Week 7: 30 x 50 Week 8: 35 x 50 Week 9: 30 x 50 Week 10: 35 x 50 Week 11: 40 x 50 Week 12: 35 x 50 Week 13: 40 x 50 Week 14 ( Race Week): 8 x 50 Workout #3: Build Swim Strength Effort for Main Set: Easy to Moderate, Negative splitDescription: Drag suit with a 1-minute rest between swims. If two swims, then the first swim is easy and the second swim is moderate. If one swim, then it is done as a negative split. Again, a negative split means to start slower than finishing. Swim easier at the beginning and swim faster at the end. Week 1: 2 x 200 Week 2: 2 x 300 Week 3: 2 x 400 Week 4: 2 x 300 Week 5: 2 x 400 Week 6: 2 x 500 Week 7: 2 x 400 Week 8: 2 x 500 Week 9: 2 x 400 Week 10: 2 x 500 Week 11: 2 x 600 Week 12: 2 x 500 Week 13: 2 x 600 Week 14 (Race Week): None. Do not do Workout #3 this week. Instead, the day before the race, do a 10-15 minute easy swim with no drag suit. Include three to four 1-minute efforts at race pace. Workout #4: Build Swim Skills Effort for Main Set: EasyDescription: Mixed swim drills, swimming, swimming with a pull-buoy, and kicking. Do none of it faster than a moderate effort. Kicking is just using legs, no arms. Swimmers might use a kickboard (float hold with arms) for the kick if desired. The workout is listed as total time in the water. Week 1: 30-minutes Week 2: 30-minutes Week 3: 30-minutes Week 4: 30-minutes Week 5: 45-minutes Week 6: 45-minutes Week 7: 45-minutes Week 8: 30-minutes Week 9: 60-minutes Week 10: 60-minutes Week 11: None. Do not do Workout #4 this week. Week 12: 45-minutes Week 13: 30-minutes Week 14 (Race Week): 20-minutes. Workout #5: Build Swim Skills and Swim Power Effort for Main Set: Very Hard, Maximum effortDescription: This workout is the same as "Workout #4" with one exception: After a warm-up, do 8 x 25 maximum effort swims with about 1 minutes rest between each 25. The remaining workout should be mixed swim drills, swimming, swimming with a pull-buoy, and kicking. Again, none of it should be done faster than an easy effort. Kicking is just using legs, no arms. Swimmers might use a kickboard for the kick if desired, as before. The workout is listed as total time in the water. Week 1: 30-minutes Week 2: 30-minutes Week 3: 30-minutes Week 4: None. Do not do Workout #5 this week. Week 5: 30-minutes Week 6: 30-minutes Week 7: 30-minutes Week 8: None. Do not do Workout #5 this week. Week 9: 30-minutes Week 10: 30-minutes Week 11: 30-minutes Week 12: None. Do not do workout #5 this week. Week 13: 30-minutes Week 14 (Race Week): 20-minutes. Do only 4 x 25's this week.