10 Week beginner sprint - Swim focus (includes functional strength training)

Average Weekly Training Hours 06:34
Training Load By Week
Average Weekly Training Hours 06:34
Training Load By Week

Ready to test your athletic ability in a sprint triathlon? If you are a beginner or intermediate level athlete this is 10 week plan will get you to the finish line. It includes detailed swim, bike, run, and strength workouts each week that will build from 5 - 7:30 hours of training per week. There is more detail included in this plan for a focus on swim.

Sample Day 1
1:00:00
10TSS
Build swim

100 swim, 100 kick, 100 pull
+++
4 X 50 with 10 secs rest between each set;
100 easy;
+++
50, 100, 200 fast, with 30 secs rest in between;
+++
100 easy

Total: 1,050

Sample Day 2
1:00:00
10TSS
Aerobic zone build

Warm-up should be about 15 minutes duration;
include about 5 minutes worth of Aerobic Zone effort;
+++
The main set is a 30 minute continuous effort which you split into thirds;
Aim for 15 minutes worth of effort at each of:
1- perceived exertion 3 (of 10);
2- perceived exertion 5-6 (of 10);
3- perceived exertion 7-8 (of 10);
+++
15mins easy cool down spinning

Sample Day 3
1:00:00
10TSS
Aerobic Endurance

Aerobic Zone workouts are meant to be endurance/recovery workouts with an effort of 3-4 (out of 10).

Resist the urge to go hard and keep the effort level "steady."

Sample Day 4
0:45:00
5TSS
Easy recovery swim

200 swim
4 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
+++
4 x 100 (1 easy, 2 moderate, 3 hard, 4 easy)
100 easy
+++
200 cool down

Total = 1,000

Sample Day 5
0:30:00
5TSS
Recovery

Use a perceived effort of 3 (out of 10).

Recovery workouts are meant to be endurance/recovery workouts.

Resist the urge to go hard and keep the effort level "steady."

Focus on keeping your cadence between 80-90 rpm and keeping your form (relaxed shoulders, eyes forward, lifting through each pedal stroke)

Sample Day 7
1:00:00
10TSS
Drills and 200's

100 swim; 100 kick; 100 pull
+++
6 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
+++
2 x 200 swim moderate (rest 1 minute between sets)
+++
100 easy

Total = 1,100

Sample Day 8
0:30:00
Beginner Weights session

* Warm Up 10 minutes cycling -OR- sequence of physioball squats, calf raises, crunches Repeat as many times as needed to meet the time requirement: - chest press on physioball (30 reps with light weight) - lat pull down (30 reps per side with light weight) - tricep extension (same machine, reduce weight, 15 reps per side) - hip extension/hamstring flexion (up, in, out, down on physioball, 15 times) - staggered static lunge with arm raise (no weight, watch knees and keep facing forward, arm that goes up and down is the same side as the leg that is back, 15 on either side) - pull ins on pyhsioball (plank position with ball at feet/knees, pull in and back out continuously, 15 times) Stretch as needed.