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
