Swim Block - 12 Weeks to an Olympic Triathlon

Author

Kyla Lupo

All plans by this Coach

Length

3 Weeks

Typical Week

3 Other, 4 Swim, 1 Strength, 3 Bike, 3 Run, 1 Day Off

Longest Workout

1:06 hrs

Plan Specs

swimming beginner intermediate multi day

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Summary

Swim Block of 12 week olympic triathlon plan

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:23
Training Load By Week
Average Weekly Training Hours: 05:23
Average Weekly Breakdown

Kyla Lupo

Go Big!

I specialize in brand new triathletes, or those aspiring to be triathletes. You may think you can't, and I KNOW you can. There is a whole team of women waiting for you to step into your greatness and toe up to the start line. Weekly team meetings, one-on-one coaching and customized training plans for whatever race you want to tri. You're already amazing, it's time to show the world.

Back to Plan Details

Sample Day 1

0:45:00
Hill Simulation (trainer)

10-15 minute warmup, nice and easy.
Start the main set in the easiest gear and spend 2-3 minutes in it. Click to the next hardest gear and spend 2-3 minutes there. Repeat for each gear until you're at the hardest. Then go back down.
If at any point you feel death is near, click down 2 gears for 30 seconds, recover, and then try again.
Keep your RPM as consistent as possible; definitely keep it consistent within each gear. This simulates climbing a hill (though you would gear the opposite way if you were climbing a real hill!). Stay seated if you can. Repeat twice, three if you've got it in your legs.

Cool down for at least 10 minutes. Stretch well.

Sample Day 1

1750m
Swim - hip rotation

Sample Day 2

0:45:00
Strength Training Class

Sample Day 2

0:45:00
Z2 for time

Sample Day 3

0:55:00
50.8TSS
Bike - SLD with steady Z2 and jumps

Sample Day 3

1700m
Swim - pull and kick longer

300m easy

Main Set:
6x50m, 20’ rest, descend 1-3, 4-6


4x50m kick, 15’ rest


3x150m pull, 25’ rest (if you don’t have a pull buoy, break up into 25m pull and 50m swim repeat)


6x25m, 15’ rest, descend 1-3, 4-6


2x100m easy, 30’ rest


Cool Down:
100-200m easy
Total: 1800

Sample Day 4

0:45:00
Z2 for time

Swim Block - 12 Weeks to an Olympic Triathlon

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