Triathlon Workout: Cycle 2 (Olympic Distance) - Week 8, 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 8, Day 4


Workout description: Swim, short 2350

Duration: 0:40:00

Distance: 2350 yards


Warm up:

Build effort on each rep.

  • 100 yards swim
  • 50 yards kick
  • 100 yards swim
  • 50 yards kick
  • 100 yards swim


Main set:

Each numbered set is done non-stop as a 200.

  1. 100 yards easy, 50 yards moderate, 50 yards fast
  2. 50 easy, 100 moderate, 50 fast
  3. 50 easy, 50 moderate, 100 fast
  4. 100 fast, 50 easy, 50 moderate
  5. 50 fast, 100 easy, 50 moderate
  6. 50 fast, 50 easy, 100 moderate


Cool down:

150 yards easy with drills

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