Triathlon Workout: Cycle 2 (Olympic Distance) - Week 7, Day 1

Jeff Kline

Triathlon Workout

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 1


Workout description: Swim, short 2200

Duration: 0:44:00

Distance: 2200 yards


Warm up:

Start slowly and gradually increase effort/pace.


4X100 yards done as:

  • 50 yard swim
  • 50 yards kick


8X50 yards done as:

  • 25 yards drilling your limiting stroke
  • 25 yards swim


Main set:

5-6 rounds

  • 200 yards at T-pace + 5 seconds


Cool down:

  • 200 yards easy, stretching out your stroke
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