Triathlon Workout: Cycle 1 (Sprint Distance) - Week 3, Day 5

Jeff Kline

Triathlon Workout

Hilton Head Island, South Carolina, United States



Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.


A great goal for a new triathlete is the sprint-distance event. If that's your goal, then this comprehensive program is for you. This program is designed for the individual who has a busy life with a full-time job, a family, or other responsibilities. Just follow the workouts on a daily basis to get you to the starting line, fit, confident, and ready to have a successful and fun experience.



Requirements: You should be able to swim two lengths of the pool (50 yards), bike at least thirty minutes, and run or run/walk thirty minutes. The schedule consists of two to three workouts per week in each sport, as well as one to two days of strength training and core work. The maximum volume is around 5.5 hours and some of the easier weeks are around three hours.


With that in mind, completing this easy-to-follow training plan to your first sprint triathlon requires three simple things: passion, commitment, and consistency. Be healthy, train smart, and have fun!


Week 3, Day 5


Swim: Drills: 6/3/6 drill and catch­up
Duration (P): 0:15:00
Distance (P): 350 yards


Workout Description:

  • Warm Up: 50 freestyle
  • 2x 50 6/3/6 drill: Take 6 kicks on your right side, with your right arm outstretched and left arm at left side. Then swim three strokes, and switch, taking 6 kicks on the left side, left arm outstretched and right arm at side. Repeat the length of the pool.
  • 2x50 Catch­up drill: Start swimming freestyle. As you take a stroke with your right arm, keep your left arm extended forward in the water. Complete the stroke with your right arm. Now start the stroke with your left arm. Keep your right arm extended forward in the water until the left stroke is completed and repeat.
  • 50 kick
  • 50 cool down
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