training plan Sprint Triathlon - 12 WK

Take more time to improve your swimming and endurance with 750 meters being your goal distance. 24 swim workouts with instruction videos on swimming technique and open water skills. 

Summary

Goal distance
500-750 meters
Plan duration
12 weeks
Swims per week
2
novice, intermediate, advanced, and pro
Or purchase plan in TrainingPeaks

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 2800 meters. This will be scaled down appropriately for advanced (2400 meters), intermediate (2000 meters) and novice level swimmers (1600 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 – 2800 / 3500 meters

Advanced – 2400 / 3100 meters

Intermediate – 2000 / 2700 meters

Novice – 1600 / 2300 meters

PROGRAM PERIODISATION

Week 1-3: Volume + Strength + Speed

Week 4-7: Volume + Intensity

Week 8-10: Intensity + Speed 

Week 11-12: Taper

EXAMPLE WORKOUTS
WORKOUT 1 WORKOUT 2

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