Week 9, Day 5


Workout description: Swim, sprint

Duration: 0:35:00

Distance: 2000 yards


Breaking Muscle Shop

Warm up:

200 easy swim

4X50 done as 25 scull, 25 count strokes


Main set:

1X600 at T-pace + 5 seconds per 100


6X100 descending - start easy and finish the last 100 at your T-pace


4X50 kick, done as 25 huge splash, 25 no splash


Cool down:

5 minutes very easy


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


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.


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