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.

 

After the sprint-distance triathlon, many athletes have their sights set on an Olympic distance event. If that's your goal, then this comprehensive program is for you.

 

This Olympic distance triathlon plan starts with an assessment week to dial in your swim, bike, and run training parameters. You begin by building a solid base and move gradually into tempo and speed work. The program culminates with a peak week. As always, the key to success is your commitment to consistency.

 

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Week 7, Day 1

 

Workout description: Swim, short 2200

Duration: 0:44:00

Distance: 2200 yards

 

Warm up:

Start slowly and gradually increase effort/pace.

 

4X100 yards done as:

  • 50 yard swim
  • 50 yards kick

 

8X50 yards done as:

  • 25 yards drilling your limiting stroke
  • 25 yards swim

 

Main set:

5-6 rounds

  • 200 yards at T-pace + 5 seconds

 

Cool down:

  • 200 yards easy, stretching out your stroke
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