triathlon training plan SPRINT DISTANCE

This plan is for intermediate level swimmers who can swim 300 freestyle continuously at an easy pace. You either have insufficient Triathlon racing experience and are looking for a program to improve your swimming technique and endurance or you already have enough experience but want to enhance performance significantly during your upcoming race.

This plan has two swim practices a week. Total distance swam in an average week is 3850 (1925 per swim practice) where the heaviest week is 4700 total and the easiest week 3000 total. Skills you will work on are Body Position, Recovery & Hand Entry, Stroke Length and Catch. The Triathlon specific skills you will work on are Sighting, Buoy Turn, Open water Start, Clearing Goggles and Swim Exit.

Week 1 -6: Volume + Strength 

Week 7-10: Volume + Speed 

Week 11-12: Intensity + Speed

Week 13-14: Taper

All our training plans are offered through the TrainingPeaks coaching platform. After you purchase a training plan, you need to add SwimGym Coaching to your TrainingPeaks account with the link we send you in your confirmation email. Once you have added SwimGym Coaching, we will upload your training plan to your account within one week.