Race day success starts with smart and appropriate practice plans.
Not all triathletes start from the same place. Some are lifelong swimmers; others are still figuring out how to stay relaxed in the water. That’s why a one-size-fits-all swim plan rarely works. Instead, a good training program should have a triathlon swim training level appropriate to where you are today and build from there.
At PACE© Tri Swim Training, we divide athletes into three broad triathlon swim training levels — each designed to meet you where you are and move you forward.
Level 1: Building the Foundation
This level is for athletes who are new to triathlon swimming or just getting comfortable in the water. You may still be working on balance, breathing, and swimming continuously without stopping.
- Goals: Build water confidence, establish strong technique foundation, build swim fitness and conditioning, and confidently completing your race distance.
- Workouts: Shorter interval distances done with good form, foundational drills and swimming focal points, tri swim skills integration (e.g., sighting), and controlled, efficient, long swims.
- Mindset: Focus less on speed and more on covering your race distance while staying relaxed and efficient.
Know from the start that you are going to nail the swim.
Level 2: Gaining Proficiency
If you’ve done a race or two but want to step up in distance — or you’d prefer lower weekly volume — you’re a Level 2 swimmer. You already know the basics, but now it’s about consistency and efficiency.
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