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Sprint Triathlon Plan for Novice Swimmers

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Sprint Triathlon Plan for Novice Swimmers


Simon Olney

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12 Weeks

Plan Description

This plan is for athletes who can run 5K and cycle for an hour, but who really struggle with their swimming. This plan helps progress you from single lengths of the pool all the way up to 750M in the open water on race day. With two days off a week and no weekday workouts over an hour in length, this plan helps you achieve your goal without a major impact on your work/professional life.

The plan includes pointers on swim technique, but includes very little in the way of drills, as without meeting you or seeing a video of your swimming I cannot prescribe appropriate drills or demonstrate their correct technique required to perform them. A one to one session with a reputable triathlon coach who could give you some drills to practice before the fitness sets would compliment this plan well. Alternatively if you send me a video of yourself swimming along with proof of purchase of this plan, I will provide you some basic feedback. I am based in SouthWest London if you happen to live in the area and would prefer a face to face session.

To follow this plan you will need a GPS device, smart turbo trainer and ideally a power meter, although power zones could be substituted for heart rate zones on longer rides.

If you develop any persistent pain, tightness or discomfort while following this plan, please visit a registered physiotherapist, I also recommend a sports massage every 3-4 weeks as well as regular roam rolling to prevent the risk of injury.

I wish you the very best of luck with your training, if you have any feedback on this plan, spot a typo or require a clarification please E-mail me at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
00:59:00 01:00:00
Day Off x2
—— ——
Swim x2
00:40:00 00:35:00
Bike x1
01:21:00 02:10:00
Workouts Per Week Weekly Average Longest Workout
00:59:00 01:00:00
Day Off
—— ——
00:40:00 00:35:00
01:21:00 02:10:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Simon Olney

Phazon Triathlon

I am a British Triathlon High Performing Coach (level 3) specialising in helping athletes with unpredictable lifestyles maximise their time. I have had success helping individuals qualify for world championship events and medal at national championships.

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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.

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