30 workouts for open water and tethered swimming

Do you have access to open water but find yourself bored and exhausted with continuous swimming?Do you need a bit of workout inspiration for your new at-home pool set-up while your local pool is closed?

To help you get more out of your swim training, I have 30 mentally-engaging swim workouts that are sure to help you build and maintain your swim fitness strength, endurance, skills and power.

What’s included in the swim training plan? 

15 stationary swim workouts (~30-45 minutes per workout)

• Requires the use of a tether/resistance band and some type of pool.
• Workouts are broken into 3 categories (5 workouts each): easy, moderate and hard based on intensity/volume.
• Workouts cater to all fitness levels.
• Sent via email as a document (PDF).

To learn more about our experience buying an above ground pool and swimming with a tether, check out this blog post.

15 open water swim workouts (~45-60 minutes per workout)

• Requires the use of a body of water (max continuous swimming is ~10 minutes)
• Workouts are broken into 3 categories (5 workouts each): easy, moderate and hard based on intensity/volume.
• Workouts cater to all fitness levels.
• Sent via email as a document (PDF).

Add on:
If you need motivation, inspiration and accountability with your strength training regime, you can add-on our strength training template, which includes 20 different strength/core/plank/swim dryland workout routines (videos performed by Marni). Minimal equipment required (hand weights, stretch cord, resistance band, stability ball, soup cans).

To learn more about the training plan, click HERE.

NEW!!! 6-week Triathlon Maintenance Training Plan

To help you maintain your fitness during a time of postponed triathlon races, we have created a 6-week maintenance plan to keep you motivated, fit and strong throughout the spring season. Within this 6-week plan, you will receive a variety of structured bike and run workouts and brick (bike/run) sessions, as well as strength and plank sessions. All strength and plank sessions include a YouTube video link for you to follow along with Marni during the assigned strength/plank workout (videos were created during the Trimarni 10-day spring challenge).


The strength/plank sessions include minimal equipment (ex. stretch cord, cans, stability ball, weights, stretch band). If you have access to open water, we have also included 2-3 weekly open water swim workouts for you. Otherwise, we have swim dryland workouts as a substitute for swimming.


We are confident you will enjoy this plan as it will keep you focused for your long-term goals and challenged with a variety of training sessions. Workouts can be done inside or outside, however we created the plan with the vision that most of your workouts will be performed indoors.

Plan overview:

• Average weekly training volume: 13.5 hours
• Average weekly “swim” training volume (dry land or open water): 2 hours
• Average weekly bike training volume: 5.5 hours
• Average weekly run training volume: 3.5 hours
• Average weekly strength/plank training volume: 2 hours

For more info: 6-week Triathlon maintenance training plan

10-day Trimarni Spring Challenge (FREE training plan)

We would like to invite you to take part in the Trimarni 10-day Spring Challenge. We understand that you may be experiencing stress from the change in your active lifestyle, current work/family situation and life uncertainty during this public health crisis. During these times, we must all stay positive and support one another.

Knowing that you will be adjusting to a temporary new normal, we want to help keep you accountable to daily exercise and motivated with your training. As athletes and fitness enthusiasts, we must remember we are strong. We adapt and we know how to overcome adversity. We are equipped with tools like determination, commitment, patience, optimism, accountability and overcoming setbacks. Even if your early season races are cancelled, triathlon continues on! Training is not just for race day. Keeping yourself active and healthy necessary for your mental and physical health. Don’t stop taking care of yourself and allow yourself to laugh, smile and have some fun. Through this challenge, you will prove to yourself that you can take on something big and finish it off. You will learn so much about yourself and discover strengths that you never knew were possible.

Not only will you improve your overall fitness for your upcoming races (yes, you will race again!), but you can enjoy this challenge knowing that others are participating in this challenge with you. The entire Trimarni team is taking part in this challenge, as well as coach Karel, Joe and me! You will find that some workouts suit your strengths and others will target your weaknesses. Either way, we are all in this together and we will all come out of this feeling accomplished.

Have fun with this training plan, adjust as needed and enjoy this incredible opportunity to do something for yourself that makes you feel grateful and thankful for your incredible body and love for the sport of triathlon.

How much does this plan cost?
It’s free! If you are interested in more interaction with our team, ongoing education, motivation and support, consider joining our educational team for only $35/month. You can cancel anytime.

How do I access this plan?
Once you “purchase” this free 10-day training plan, we will send you a link (via email) within 24 hours to upload the plan to your Training Peaks account. For more information on accessing and applying your plan, click HERE.

Do I need a Training Peaks account?
Yes. All of our training plans are delivered and utilized on Training Peaks. Here's the link for Training Peaks. It should only take a few minutes to set up a free account (basic is fine) and you'll be good to go for the challenge.

Do I need any special equipment/gadgets?
This plan can be followed indoors or outdoors. However, we assembled the plan with indoor workouts in mind and no access to a swimming pool. We do provide workout files if you’d like to sync the workout to Training Peaks (or a 3rd party software program like Rouvy or Zwift). There are video links for all strength, plank and stretch cord exercises for guidance and minimal equipment needed. You can use zones, heart rate, power or keep it simple with RPE (ratings of perceived exertion).

What’s included in the plan?
Over 10-days, your plan will include ~20 hours of training. Each workout has a detailed description of the workout focus, along with a warm-up, pre-set, main set and cool down.
~11 hours cycling
~4.5 hours running (can be walking if needed)
~4.5 hours strength (planks, stretch cords, full body strength)
-Longest training sessions: 1:50-bike and 70-minute run

Personalized Bib Number
As you prepare for the 2020 TriMarni Spring Challenge, we feel it's extremely important for you to train in style....or at least let others know that you aren't giving up on your active lifestyle during these stressful times. When you “purchase” this free plan, we will also send you link for instructions on how to personalize your bib. Have fun with it!

We look forward to sharing this spring challenge with you!
You can "purchase" your FREE 10-day training plan HERE.

Are you ready to try a triathlon?

For the past fourteen years, I’ve called myself a triathlete. Prior to embarking on this incredibly fun multisport lifestyle, I participated in running events. Before that phase, I dedicated over ten years of my life to competitive swimming. While 

in college, I heard about a local triathlon event. I welcomed it as a challenging new training adventure and a way to meet other people. Here's a picture of me smiling my way through my first sprint distance triathlon. I had no idea what I was doing but I found a way to get to the finish line. 

Triathlon has allowed me to travel to new places, develop long-lasting friendships and discover my unique talents and strengths. Triathlon also has a wonderful way of teaching you many valuable life lessons.

Regardless of your background, triathlon is an everybody sport. Like myself, maybe you swam in college and miss the camaraderie of being part of a squad. Perhaps past running injuries have made you tri-curious. Or, maybe you are seeking a new challenge as a devoted cyclist.

Training for a triathlon adds purpose to your exercise regime. As a way to improve health, boost self-confidence, overcome a fear, stretch physical limits or be a role model, there’s no escaping the obvious of being drawn to the challenge of participating in a three-sport event.

Despite your nervous energy, excitement and curiosity, it’s normal to feel a bit overwhelmed by this new multisport endeavor. For example, you may be intimidated by all the gear used in a triathlon. Although triathlon is an equipment-heavy sport compared to a sport like running, you don’t have to break the bank just to cross the finish line. Another challenge to this multisport lifestyle is balancing training for three sports with work, family and life. By having clear expectations of the available time that you can realistically dedicate to training each day, you can build your training around your life and still achieve positive fitness adaptations.

Although the sport of triathlon has evolved since I first entered the sport, one thing has remained the same – through your hard work and determination, you’ll accomplish feats that you never thought were possible by your body and mind. 

In my new book Athlete to Triathlete, I discuss everything that you need to know to ensure a fun, enriching and sustainable triathlon journey.

For the beginners and tri-curious:
☑️Learn the fundamentals of how to train for a triathlon.
☑️Learn how to select your races.
☑️Understand how to fuel for a sprint and olympic distance triathlon.
☑️Learn what gear is needed to train for and participate in a triathlon.
☑️Learn more about race day, including what to expect during athlete check-in, transition area set-up, an open water swim start and all the nitty gritty details of participating in a 3-sport event.

For the experienced triathletes and coaches:
☑️You can access two easy-to-follow, descriptive and periodized 12-week training plans for sprint and olympic distance triathlons.
☑️You can access dozens of strength, mobility and stretching exercises targeted to triathletes.
☑️Learn how to fuel better around and during workouts and on race day to minimize the risk of GI issues, maintain optimal hydration and delay fatigue.
☑️Descriptive how to become a better open water swimmer.
☑️Improve your bike handling skills to become a better triathlon cyclist.
☑️Become a better triathlon runner off the bike.
☑️Improve your transition times through sample brick workouts.

If you or someone you know can benefit from my book, you can pre-order your copy here at: Athlete to Triathlete.

If you are in need of a training plan to help you kick-start your 2020 triathlon training, we have a variety of plans to choose from. We have updated all of our training plans to reflect our current coaching methods and strategies for optimizing performance without compromising health.

2020 Trimarni Training Plans

-13-week Sprint Plan
-13-week Olympic Plan
-10 week Foundation Plan
-21-week Half distance Plan
-21-week Full distance Plan

You can learn more about each training plan on our website. Click HERE.