Olympic Distance Triathlon

Average Weekly Training Hours 04:36
Training Load By Week
Average Weekly Training Hours 04:36
Training Load By Week

This is a 15 week Physical Therapist based plan to get you ready for a successful Olympic Distance Triathlon!
I am a USA Certified Triathlon Coach and a Physical Therapist that specializes in triathletes. This safe and healthy plan is designed to help you achieve your goals!

Sample Day 1
1646m
drill Monday

let's start the week out right!! all drills are from the book Total Immersion, I highly recommend it. try and incorporate each drill into the next. There is a progression! 200 warm up 100 look down- bury your head-let water flow over your head 100 swim wide (think of a Y) 100 fingertip drag 100 pull with right hand when left is by ear 100 pierce the water-make a hole in the water and slip hand through it then glide/reach 100 breathe every 3rd stroke 100 breathing- only 1 eye out of the water 100 glide..be long - reach - feel your lats 100 count your strokes per 25- aim for < 20 100 gentle kick - don't disturb the water 100 swim quietly - don't make a sound 100 25 easy/25 fast/25 easy/25 fast 100 easy - think of drills above 100 fast (notice your time) 200 easy

Sample Day 2
1:00:00
1 hour spin at moderate intensity

trainer or outdoor
keep cadence > 90 RPM
drink an entire bottle of water while riding
schedule a bike fit if you have not already

Sample Day 3
1097m
swim 2

200 warm up
6 x 25 drill
#1 head down
#2 swim arms wide
#3 1 eye out while breathing
#4 breathe every 3rd stroke
#5 count your strokes
#6 swim quietly
5 x 100 with :15 rest at moderate intensity
6 x 25 kick :15 rest with no kick board
#1 #3 #5 freestyle kick
#2,#4 #^ back kick
200 cool down

Sample Day 4
1:00:00
1 hour steady state ride

warm up small ring 10 min large ring 40 min with HR < 90% cool down small ring 10 min HR< 80%

Sample Day 5
1234m
olympic base phase swim 3

200 warm up
4 x 50 drill
#1 snorkel
#2 paddles
#3 snorkel & paddles
#4 no toys focus on form
4 x 150 (50 fast/ 25 easy....) with :15 rest
6 x 25 kick with :15 rest
200 cool down

Sample Day 6
0:30:00
run analysis

have someone take an iphone video of you running from the front, side and back
email it to me and I will assess

Sample Day 8
1829m
base swim 4

warm up 200
main:
4 x 25 catch up drill
5 x 100 on 1:50
4 x 25 sprint with 15 sec rest
5 X 100 on 1:55
4 X 50 (25 butterfly kick under water/25 back
kick - on top of water - ha)
4 x 50 (25 swim - tread water in deep for 15
seconds then 25 swim - no wall push off - to
mimic deep water starts
cool down
200

Laura Fromdahl
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Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: Laura@TriStrongCoaching.com or (843)597-0110.

Laura Fromdahl