Triathlon Workout: Cycle 1 (Sprint Distance) - Week 7, 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 7, Day 5



Sprint: 750 (Continuous swim)
Duration (P): 0:30:00


Workout Description:


Warm Up: 5­-minute swim with your choice of kicks and swims.


Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back.
3 x (2 x 50 done as 25 skull, 25 distance per stroke emphasis)


Main Set: Using the “feel” for the water you just developed:
300 swim at moderate/aerobic effort.
Kick 150 moderate effort.


Cool Down: 5 minutes of kicks and swims.



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