training plan Olympic Triathlon - 12 WK

Preparing for an Olympic triathlon or wanting to swim 1500-2000 meters non-stop, then this is the plan for you. Only 12 weeks so short and sweet, therefore some previous swimming experience is recommended. 

Summary

Goal distance
1500-2000 meters
Plan duration
12 weeks
Swims per week
2
Swimming level
novice, intermediate, advanced, and pro

FOR WHO

This plan is scalable for all level swimmers, from novice to advanced swimmers. However, we recommend swimmers that are not able to swim freestyle yet to start with our Freestyle Basics course.

WHAT TO EXPECT

This plan has two swim practices a week. For a pro level swimmer, an average workout will have 3300 meters. This will be scaled down appropriately for advanced (2900 meters), intermediate (2500 meters) and novice level swimmers (2100 meters). Skills you will work on are body position, recovery & hand entry, body rotation and the catch. The Triathlon specific skills you will work on are sighting, buoy turn, open water start, treading water, clearing goggles and open water breathing.

AVERAGE / LONGEST WORKOUT (in meters)

Pro – 3300 / 4200 meters

Advanced – 2900 / 3800 meters

Intermediate – 2500 / 3400 meters

Novice – 2100 / 3000 meters

PROGRAM PERIODISATION

Week 1-8: Volume + Speed

Week 9-16: Volume + Intensity

Week 17-21: Intensity

Week 22-24: Taper

EXAMPLE WORKOUTS
WORKOUT 1 WORKOUT 2

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