Triathlon Workout: Cycle 2 (Olympic Distance) - Week 3, Day 5

Jeff Kline


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.


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.


Week 3, Day 5


Workout description: Swim, sprint

Duration: 0:30:00

Distance: 1500 yards



Warm up:

100 yards easy swimming

50 yards easy kicking

100 yards moderate swimming

50 yards moderate kicking

100 yards swimming, building speed

50 yards kicking, building speed


Main set:

4 sets of 100 yards, decreasing your time with each interval but all aerobic, easy breathing

Rest two minutes.

300 yards steady kicking

6 sets of 25 yards at a relaxed speed


Cool down:

Easy swim


Total: 1500 yards



See more about: , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.