This plan is for you if you have experience in triathlon, and your goal is to increase your speed at the Olympic distance. This plan demands an average of 9 hours a week and a maximum of just over 11 hours. You should have no problem running 30 minutes, riding for an hour, and swimming 800yds before strting this plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
Easy to moderate, rolling hills
3x200 (20"); 6x50 fast (30")
Steady swim; work on stroke, not speed