Triathlon Workout: Cycle 2 (Olympic Distance) - Week 7, Day 4

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 7, Day 4


Workout description: Swim, short 2250

Duration: 0:45:00

Distance: 2250 yards


Warm up:

400 yards, your choice of stroke


Main set:

4 rounds

  • 50 yards kick
  • 50 yards drill
  • 50 yards swim
  • 30 seconds rest


4 rounds

  • 100 yards building speed
  • 20 seconds rest
  • 50 yards FAST
  • 30 seconds rest



  • 50 yards easy
  • 300 yards pulling
  • 300 yards NO walls


Cool down:

  • 100 yards easy



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