Triathlon Workout: Cycle 2 (Olympic Distance) – Week 5, Day 4

The second cycle of Triathlon workouts will prepare you for an Olympic distance event.

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 5, Day 4

Workout description: Swim sprint

Duration: 0:40:00

Distance: 2000 yards

Warm up:

200 yard easy swim

4X50 yards done as 25 yard scull and 25 yard count strokes

Main set:

600 yards at T-pace+5 seconds per 100 yards, then 6X100 yards descending pace. Start slow, finish at your T-pace on the last 100 yard set.

4X50 yards kicking, done as 25 yards huge splash and 25 yards no splash

Cool down:

5 minutes very easy

Total: 2000-2200 yards