Browse More Plans

Olympic Triathlon - Intermediate - 24wk swim plan

Browse More Plans

Olympic Triathlon - Intermediate - 24wk swim plan


SwimGym Coaching

All plans by this Coach


24 Weeks

Plan Description

SwimGym is the preferred training partner for swimmers and triathletes worldwide. Online swim training on, train wherever you are. We help you improve your technique, build your fitness and achieve your goals. Our training and coaching methods are based on professional swimming and triathlon, made accessible for all levels. At SwimGym we combine technique and conditioning in every workout for fast results. Each workout includes a technique video, conditioning set and coach tips. Our training plans are focused on swimming only.

This plan is for intermediate level swimmers who can swim 300 freestyle continuously at an easy pace. This might be your first Olympic Distance Triathlon and you 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 4400 (2200 per swim practice) where the heaviest week is 5900 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 -8: Volume + Speed
Week 9-16: Volume + Intensity
Week 17-21: Intensity
Week 22-24: Taper

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
4,404m 3,200m
Workouts Per Week Weekly Average Longest Workout
4,404m 3,200m

Training Load By Week

This plan works best with the following fitness devices:

SwimGym Coaching

SwimGym Online Coaching

SwimGym online swim coaching. Improve your swimming with our online swim coaching, plans and video technique training. Become the best swimmer you can be, wherever you are. Train like a Pro.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

25% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$93.74 USD for the first year, billed yearly.

$130.00 - Buy Now