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Muscular Endurance Swim Workout for Triathletes

By Gale Bernhardt

swimmersFrom Swim Workouts for Triathletes, 2nd Ed.

Muscular endurance workouts are designed to help you hold high average speeds for swims greater than 1000 yards (or meters). Some triathletes try to gain this speed by focusing on slugging out long distances in the pool at the same old pace, but improvement comes from intentionally changing distance, pace and rest intervals to accomplish your goal. Triathletes need smart swim workouts like this one.

Build Muscular Endurance — Download a PDF of this workout here

400 yard warm up
12 x 25y DPS (distance per stroke), 15-second rest interval

Beginners (repeat this set twice, 1:00 rest between rounds): 
10 x 75y (1-5 build; 6, 8, 10 fast; 7, 9 easy) , 15-second rest interval
400 pull

Advanced (repeat this set twice, 1:00 between rounds):
10 x 75y (1-5 build; 6, 8, 10 fast; 7,9 easy), 15-second rest interval
800 pull

100 free/back cooldown

Total distance:
Beginners: 2700 yards
Advanced: 3100 yards

Download a printable PDF of this workout here.

swim workouts for triathletesSwim Workouts for Triathletes is a waterproof book of 80 freestyle swim workouts for triathletes. This new edition updates the best-selling swim workout resource in triathlon with the 10 best technique drills for triathletes, 30-minute workouts for those with limited time, open-water workouts, beginner and advanced sets, and four new training plans from Olympic tri coach Gale Bernhardt. Swim Workouts for Triathletes is designed for poolside use and faster swim performance. Learn more at