Week 9, Day 5
Workout description: Swim, sprint
Duration: 0:35:00
Distance: 2000 yards
Warm up:
200 easy swim
4X50 done as 25 scull, 25 count strokes
Main set:
1X600 at T-pace + 5 seconds per 100
6X100 descending – start easy and finish the last 100 at your T-pace
4X50 kick, done as 25 huge splash, 25 no splash
Cool down:
5 minutes very easy
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.
