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.


Breaking Muscle Shop

Stay focused! Be healthy, train smart, and have fun.


New Feature: Post workout results, comments, and questions to the Breaking Muscle Forum.


Week 8, Day 1


Workout description: Swim, short 2300

Duration: 0:45:00

Distance: 2300 yards


Warm up:

Start slowly and gradually increase effort/pace.


4X100 yards done as:

  • 100 yards swim
  • 100 yards drills
  • 100 yards kick
  • 100 yards swim


Main set:

  • 4X50 yards swim 1 easy, 1 fast
  • 4X75 yards swim 1 easy, 1 fast
  • 4X100 yards swim 1 easy, 1 fast
  • 2X150 yards pull 1 easy, 1 fast
  • 2X200 yards pull 1 easy, 1 fast


1 push up/25 yard swim

2 push ups/25 yard swim

3 push ups/25 yard swim

4 push ups/25 yard swim

5 push ups/25 yard swim

6 push ups/25 yard swim

7 push ups/25 yard swim

8 push ups/25 yard swim

9 push ups/25 yard swim

10 push ups/25 yard swim


Cool down:

  • 100 yards easy