training plan Sprint Triathlon - 8 WK

This plan is designed to improve your swimming technique and endurance quickly in 16 sessions with two sessions a week. Including open water specific skills. 

Summary

Goal distance
500-750 meters
Plan duration
8 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 2600 meters. This will be scaled down appropriately for advanced (2200 meters), intermediate (1800 meters) and novice level swimmers (1400 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 – 2600 / 3300 meters

Advanced – 2200 / 2900 meters

Intermediate – 1800 / 2500 meters

Novice – 1400 / 2100 meters

PROGRAM PERIODISATION

Week 1 -2: Volume + Intensity 

Week 3-6: Volume + Speed 

Week 7: Intensity

Week 8: Taper 

EXAMPLE WORKOUTS
WORKOUT 1 WORKOUT 2

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