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

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 1, Day 1


Swim: Short 1450

Duration (P): 0:30:00
Distance (P): 1450 yards


Workout Description:

Warm Up: Start slow and gradually build pace/effort.

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


Main Set: This set will establish your “T ­time.” After the warm­up, swim 1000 yards/meters at a constant pace and good effort, as if racing. Record the time in your log. Record your average pace per 50 and 100. The pace will be called your “T­pace.”


Cool Down: At an easy pace/effort swim 50.

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