Example of a typical aerobic set: 10 x 100’s on 1:40 interval This means swimming ten 100-yard swims within 1 minute, 40 seconds, including rest. If you finish 100-yard swim in 1:20, you get 20 seconds rest. If you finish in 1:35, you get 5 seconds rest.

Anaerobic fitness is also an important part of your training, although it should not be emphasized often when preparing for an Olympic distance, Half Ironman, or Ironman-distance triathlon. Effective anaerobic fitness improvement is done in two ways. One is short sprints at race pace with short rest periods, which allow your body to become used to lactic acid buildup. The second is through speed work: short sprints with plenty of rest.

Examples of typical anaerobic training sets:

1) 20 x 25’s on :25 2) 20 x 25’s on 1:00

In set #1, you are training your body to finish a race strong, with lactic acid buildup. This type of set should not be done more than once per week. In set #2, you are building up your speed. For distance athletes, this is only needed about once every 2 weeks at most.

Keep in mind that no training should be done at expense of technique! There is never a point where you should cut drills completely out of your workout. If you are a true beginner, take a few lessons before you begin your training program. With right instructor this can be one of most valuable things you can do in training for a triathlon. If you need help finding a coach in your area, check out our directory at http://www.triswimcoach.com/tsc/findacoach.html.

5. Count strokes. This will keep you focused on extension and ultimately technique. See if you can lower your average stroke count.

6. Set goals. If you are only capable of finishing 200 meters without stopping, don't try to jump to 1000 meters. Try a new, smaller goal each week. 300 meters would be reasonable, then 400, then 600, etc.

Keep these tips in mind and never forget that in swimming, patience + practice = performing at your best!