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Swim Workouts for Triathletes: Practical Workouts to Build Speed, Strength, and Endurance Spiral-bound – May 2 2011

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Swim Workouts for Triathletes: Practical Workouts to Build Speed, Strength, and Endurance + The Triathlete's Training Bible
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Product Details

  • Spiral-bound: 120 pages
  • Publisher: Velo Press; Second Edition, New edition edition (May 2 2011)
  • Language: English
  • ISBN-10: 1934030759
  • ISBN-13: 978-1934030752
  • Product Dimensions: 14.4 x 2.1 x 17.4 cm
  • Shipping Weight: 318 g
  • Average Customer Review: 5.0 out of 5 stars  See all reviews (4 customer reviews)
  • Amazon Bestsellers Rank: #102,391 in Books (See Top 100 in Books)

Product Description


“There’s no need to leave Swim Workouts for Triathletes home as the waterproof pages will survive countless trips to the pool deck.” — USA Triathlon Life magazine

Swim Workouts for Triathletes is full of workouts that will make it easy to prepare for any race and improve all-around swimming skills.” — 3/GO magazine

“This book is made to go to the pool.” — Competitor magazine

Swim Workouts for Triathletes has given me workouts that are perfect for triathlon training in a structure that allows me to match them with my race goals… Exceptionally easy to take straight to the pool.” — TriEssential

“How many triathletes look at the swim as just a giant obstacle course before the real race begins? Gale Bernhardt and Nick Hansen offer a good solution to that problem through the release of the second edition of Swim Workouts for Triathletes. The book links training objectives with workouts in the water that will drive improved performance at your "A" race this season.” — TriJuice

From the Back Cover

It's no secret: Most triathletes are weak swimmers. Improving your swim will make you a faster, more confident triathlete.

Swim Workouts for Triathletesfeatures 80 swim workouts with the structure, variety, and drills you need to become a more efficient swimmer. Each workout is designed around a specific goal—endurance, speed, form, muscular endurance, or anaerobic endurance—making it easy to prepare for any race and improve all-around swimming skill.

You can use these workouts in your current training or begin one of the swim training plans inside. The new edition also includes:

  • The 10 best drills for improved freestyle performance
  • 30-minute sessions to fit a quality workout into a busy day
  • Open-water workouts to get you race-ready
  • Beginner & advanced workout sets to suit your ability or schedule
  • 4 training plans for sprint, Olympic & half-Ironman®, Ironman®, and general fitness

TakeSwim Workouts for Triathletesto the pool to help strengthen your swim and become a better triathlete.

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Most helpful customer reviews

By Melissa Boxall on Jan. 28 2014
Format: Spiral-bound Verified Purchase
Awesome book. Completley waterproof.huge variety of swim workouts. A must have. Good for beginners to experienced swimmers. I love it!
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By TW on May 5 2012
Format: Spiral-bound Verified Purchase
Fantastic book. Would definetly recommend to any new or vetran triathlete. It takes all of the thinking out of planning a swim.
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By wat.cowboy on Oct. 19 2014
Format: Spiral-bound Verified Purchase
I was having some difficulty coming up with meaningful swim workouts. This is a great resource which helped me build quality workout without needing to spend big bucks for a coach.
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By Patrice Maltais on Nov. 2 2014
Format: Spiral-bound Verified Purchase
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Most Helpful Customer Reviews on (beta) 59 reviews
23 of 23 people found the following review helpful
Not for beginners :( March 15 2012
By A. Finan - Published on
Format: Spiral-bound
This book is definitely written for someone who has been swimming for a long time and knows all the abbreviations and swim jargon. I have been swimming for 3 years. I am not really a beginner but definitely not advanced. I am currently training for my first half ironman. That said, I found these workouts to be waaay too long. The workout I tried yesterday was 4400m. Maybe a very skilled swimmer can do that in the suggested 45 minutes, but 4400m is at least 90 minutes for me, which I just don't have for a single swim.
This book doesn't dry, but I just keep it in my gym bag so that doesn't matter.
There is a glossary included to help decode all of the abbreviations, but figuring out what the workout actually entails is like putting together a puzzle. Again, I think it is meant for the advanced swimmer.
12 of 12 people found the following review helpful
My new swim buddy... Dec 27 2011
By Steven Morley - Published on
Format: Spiral-bound Verified Purchase
The good points of this book for me are that:
- It's waterproof
- I can show up at the pool without a plan and have a productive workout.
- It comes with training plans that cover everything from general fitness through to Ironman.
- The text is big enough to read through goggles, without my contacts (your mileage may vary here)
- It has illustrated drills (and be honest, who doesn't need to do more drills?)

So why just four stars? I mean, I use this thing at all of my swim sessions now.
As has been pointed out by other reviewers, the workouts are extremely front crawl (freestyle) heavy. It's not a big problem, since the book is targeted at triathletes and swimming any other stroke in a tri doesn't make much sense. However, the IM sets and backstroke that featured in my old masters squad workouts really helped my swimming, and I think provided a balance for the muscles used in the sets.
If you don't splash much when you turn, the drying of the book when you get home is easy... wipe down the page you're open to and forget about it. If you splash (or the guy in the next lane does) then it can take a few minutes to go through and wipe down all the damp pages - this is a necessary step. It's waterproof, not 'stay-dry'.
The book is also seemingly written for a short-course pool (25m/yds). That's what I have access to mostly now, but I still prefer long-course (50m) and some of the workouts would be harder to adapt to long course.
The abbreviations used in all the workouts can take some time to get used to, but that's not difficult unless your memory is worse than mine. The final issue is that many of the workouts rely on you knowing your T-pace (test pace following one of the tests in the book), and assume that you can effectively gauge your own pace as you swim. This is easy(ish) for experienced swimmers, but will be difficult for novices.

All in all, I recommend this book wholeheartedly to anyone who wants an easy way of getting more structure into their swim workouts. It's not perfect, but that's a lot to ask for...
7 of 7 people found the following review helpful
Outstanding product however not for the new May 21 2013
By TriBryant - Published on
Format: Spiral-bound Verified Purchase
Don't write too many reviews but feel compeled to review this product as this is the second time I've purchased this two weeks. Left my book at the pool and of course it was gone! While my review is somewhat degraded by the fact that I haven't used this product long enough to assess its results, it was nevertheless simple and provided focus to my sessions.

Outstanding book. I am a relatively new swimmer having seriously trained in swimming for only three months for triathlons. However, I should add that I'm not new to swimming (military and childhood days) just new to competitive swimming. I am not a "program" type person. Never liked workout plans and generally stick to how I feel. Given the fact that I don't know much as to how to adequately balance drilling and swimming, this is perfect.

Two knocks. One is I've never swam competitively and therefore am new to some of the lingo. The glossary section provides good explanation, but (unless someone can help me here) I could not find the explanation for 2-2-2. It explains DESC 2-2-2 but some of the workouts only have 2-2-2 as a description. I've just interpreted it as one in the same, but I think I would be totally lost if I haven't done some reading on swimming and workouts online.

Next con would be I believe some of the distances are not suitable to total beginners. Three months ago, while I could swim, I would be smoked getting across the pool. Now I'm a pretty avid fitness guy and consider myself to be in great shape in general and as a Marine. Before I bought this book, I've competed in five triathlons ranging from sprint (750m) swims to Half 1.2 mile swims. I also got formal swim coaching. I consider the "beginner" workouts to be a pretty good workout. So while I consider myself a noob in the competitive swim world (best 100m time would be 1:35 and avg just over 2:00 for long distance swims), I could not imagine doing these workouts as a true beginner.

Other than that I feel its solid. Didn't have a problem with drying the book off. It's not like I'm flipping pages in the middle of a workout. I simply wipe the page I was using down after a session and no problems. I wish there was a website or forum for people that use this book, but maybe that's asking for much. Highly recommend.
2 of 2 people found the following review helpful
Structured April 18 2013
By paul dallaguardia - Published on
Format: Spiral-bound Verified Purchase
Since I do most of my swimming, and not from a swimming background, the book and workouts gave me the opportunity to have purposeful swims.
3 of 4 people found the following review helpful
Very difficult training regimen March 12 2014
By Richard - Published on
Format: Spiral-bound Verified Purchase
I am training for an Ironman triathlon, and got this before my scheduled plan began. The workouts were VERY difficult. There is beginner and advanced for each workout, but beginner and advanced is barely different, and the workouts are geared towards someone with a competitive swimmer background, which is fine. Keep in mind this book won't make you faster. It'll give you endurance, sure, but so will swimming in a pool and just grinding through long distances. When I was using this book, my average 100 yds pace was 2:00 on long swims. Getting faster comes from small improvements in your technique over time as I've learned, and it's totally individual to how you swim. You'd get faster by learning from videos of yourself swimming, and spotting your stroke deficiencies. I learned to focus on fewer strokes, and swimming on my side more (which makes everything more difficult) over the past few months, and when I swim long distance now, my average 100 yds is 1:47 on long swims. Endurance was never the issue, as I can always increase my distances to go long. My two cents.