Trick or Tri Training Plan

Coach Darrell Myrick USAT Level 1 Triathlon Coach

Attached you will find am 8 week training plan for both the Sprint and Olympic distance triathlons. Both
are aimed at beginner level athletes who do not have an extensive background in any of the disciplines
and are starting with a limited endurance base. Both of the plans have several assumptions:

The athlete is in good health and has been cleared by their medical professional(s) to train
for and compete in a triathlon.
The athlete has acceptable equipment to train for and compete in a triathlon, i.e. a bicycle,
running shoes, goggles, helmet, etc.
For the Sprint distance the assumption is that the athlete can run/jog for 20 minutes, cycle
for 30 minutes and swim continuously for 10 minutes. A training period may be necessary
to build up to these distances prior to following the training plan.
For the Olympic distance the assumption is that the athlete can run/jog for 2 miles, cycle for
20 miles and swim for 300 yards. Again, athletes may need a training period to build up to
the distances prior to following the training plan.

Many athletes come to the sport of triathlon with a background in one or more of the disciplines,
running for instance. If you are an accomplished 10K competitor and wish to become a triathlete, you
may find the running portion of this training plan too rudimentary. This plan, and all training plans, are
suggestive guidelines only. The true training plan is the plan the athlete decides is best for them. If the
running portion, or any portion, of the training plan is not challenging enough make the adjustments
you deem necessary, however, the best way to make improvements and to succeed in triathlons is to
work on your weaknesses. If you are a runner, but have limited experience with cycling and swimming,
your greatest opportunity for improvement is in the improvement of your weaknesses cycling and
swimming. Same holds true with cyclists and swimmers.
For the more experienced athletes and for all athletes following the training plan after week 3 or 4, the
opportunity to train and interact with other triathletes exists several times per week. California
Triathlon has a training calendar at Californiatriathlon.org that lists trainings available to everyone, free
of charge. Saturday rides, Sunday runs and bricks on Wednesdays are only a sampling of trainings that
would fit well into this training plan with the most minor of alterations show up at one of my trainings
with your training plan and Ill personally make the adjustments for you. Training and interacting with
others is the best way to remain motivated and learn from the wealth of knowledge that has been
gained by members of California Triathlon. California Triathlon is a 501(C)3 charitable organization and
membership is completely free of charge. Sigh up and be part of one of the largest and best run
triathlon clubs in the nation.

Within this training plan I make reference to training Zones. Heart rate training zone are ranges that
defines the upper and lower limits of training intensities. It is calculated using an age-related predicted
maximum heart rate (HRmax) and a special equation called heart rate reserve. You can find several
calculators on-line to assist in figuring out exactly what your personal HR Zones are, but that requires
the wearing of a heart rate monitor (which I personally recommend) during training and racing. The
following is a very simple, though slightly less accurate, method for determining which Zone you
currently are in:

Zone 1 No physical exertion felt breathing relaxed and normal.

Zone 2 Physical exertion is mild to moderate breathing elevated but you remain
completely conversational.
Zone 3 Physical exertion is moderate breathing becoming labored, but conversation still
possible, though in 5 to 6 word bursts.
Zone 4 Very hard physical effort Breathing rapid, conversation is one word at a time.
Zone 5 Maximum effort Breathing rapid and labored you are not even thinking about
talking.

Most training occurs in Zones 2 and 3, with the higher intensity sprints and speed work in upper Zone 3
and Zone 4. Dont overlook the value of lower intensity Zone training, which is where endurance is build
and your body learns to burn fat efficiently. The upper Zones are reserved for more highly trained
athletes and only come into training plans after the athlete has demonstrated a high level of fitness and
technique.
If running the suggested times and distances is an issue, I have found alternating periods of walking and
running very effective to help athletes transition to more efficient and longer periods of running. They
are easily adapted to any athlete and are even utilized by triathletes competing in full Ironman distance
races if they become overly fatigued. The periods are described by numbers indicating the number of
minutes running and walking, i.e. 1/2 would indicate 1 minute running and two walking to recover.
Work to improve by transitioning from a 1/2 to a 2/2, then a 2/1 and a 3/1 etc. Again, highly
individualized and every athlete needs to find what works best for them at this point in their training.
Swimming, it is the bane of many triathletes and a barrier to many would be triathletes. It is the most
technique dependent of the three disciplines it doesnt matter how strong or fit you are, if your
technique is bad you will do a lot of splashing and little moving, so I have dedicated a special section for
those who are new to this discipline, or those looking to make improvements in their stroke.
When we talk swimming and triathlons we are talking freestyle stroke. The basics of an efficient
freestyle stroke are:

Proper head position nose pointed down. This allows the hips to ride up at the water line
and reduce drag.
The stroke starts with full extension of one arm and a slight roll of the body to allow for a
relaxed full extension right arm extended, hips and shoulders roll with left side moving up
and right side rotating downward.
Pull with high elbow catch. Elbow should be high on the pull and over the hand for
maximum leverage and proper utilization of the big muscle groups hand and fingers
pointed downward.

Pull through so the hand exits at the thigh, dont shorten the stroke to increase turnover
you will look and feel fast, but will not go fast. Long smooth strokes are fastest and most
efficient.
Recovery (hand recovering from exit at the thigh to full extension in front) Elbow higher
than hand and fingertips are just above water line and stay close to the body. Hand enters
the water fingertips first and the elbow should go through the same hole in the water that
the fingertips made.
The kick is from the hips with toes pointed backwards, knees only flex slightly. Legs trail
straight back, if they flop to the side it is a sign of some issues with your upper body position
and side to side movement.
This is an over simplification of the freestyle stroke, but it will get the beginner started and will help the
average swimmer make improvements that will allow them to drop some time off of their swim. There
are dozens of great videos online that can be a great help putting these pieces together.
Fixing stroke mechanics and getting faster - First and foremost, if you need help with swimming the
best way to improve is with a coach who is knowledgeable about stroke mechanics and is at least
familiar with the needs of triathletes, there are several options on the California Triathlon Calendar
(californiatriathlon.org), including masters programs. If you do not have access to a coach and cant
attend a masters program, or if you are looking to just put some finishing touches on an already
acceptable level of swimming competence, drills are your best option. The following are the more
common drills that I have found effective in improving stroke mechanics and dropping precious minutes
off of swim times.

Catch Up Swim normally, but do not start the pull right arm until the left arm has reached full
extension your left arm caught up with your right. Pull through with the right arm and recover, but
dont start the pull with the left arm until the right arm is at full extension. What it does Forces full
extension and slows down the turnover so you can focus 100% on the proper pull and recovery of a
single arm.
Finger Drag After finishing the pull and exiting the water at the thigh, keep the elbow high and drag
the fingertips along the surface of the water all the way through the recovery and into the entry. What
it does Forces a high elbow recovery and proper entry of the hand and elbow.
Fist Swimming with hands balled up into fists. What it does Helps reveal and correct flaws in the
catch. If a swimmer is not effectively executing a catch they will have almost zero forward motion
with this drill. Focus on keeping the elbow high and over the hand during the first part of the stroke and
efficiency will increase dramatically.
Ear Touch After exiting the pull at the thigh touch the ear and pause slightly. What it does Forces
high elbow recovery and proper hand placement for efficient entry, and slows down the stroke to all the
opposite arm to achieve full extension.
10 Beat Kick Swim normally, but pause with one hand at the thigh and the other fully extended in
front (full pull) and kick 10 times prior to recovering the arm, repeat with the opposite arm. What it

does Engages the kick and forces a slower turnover with a full extension and pull. This can be done
with a 10 beat kick, or 8, 6 or 4.
Superman Kick Both arms in front at full extension, shoulder width apart and approximately 4 -6
inches under the water (proper starting position for the stroke) the way superman flies. Kick, flexing
at the hips and toes pointed backwards. When necessary to breathe, pick the head up looking forward
to get a breath, not to the side. What it does Forces proper positioning for start of the stroke, and
puts the swimmers focus on kicking properly and efficiently. Also helps develop the neck and core
muscles needed to sight in open water events.
Again a simple explanation to a complicated process, but internet videos will help a great deal in
allowing visualization of the process. Drills are not about speed, they are about doing the stroke
correctly and when done correctly the speed is there. Some of the best swimmers and triathletes
commit as much as 30% of their swim training time to drills and stroke development and that is not a
coincidence.
All that said, the following is a simple and easy to follow 8 week training plan that, if followed, will
definitely get you to your goal of finishing a Sprint or Olympic distance triathlon. Life does tend to
happen and the plan has built in flexibility. There are two rest days per week that can be moved
forward or backward 1 day without pushing conflicting trainings against each other. Try and stick to the
plan, but if the circumstances only allow you 30 minutes on a day that calls for much more, 30 minutes it
is. Consistency of training is more important than time or distance, but remember, the more you miss
the greater the chance that you will not be properly prepared come race day. Triathlons and triathlon
training are physically and mentally demanding, otherwise everyone would be doing them. Welcome to
a growing fraternity of dedicated and fit athletes, and prepare to get some odd looks from family and
friends when you explain to them exactly what you have chosen to do.

Train well and always error on the side of safety!

Coach Darrell
Darrell@californiatriathlon.org

Week #1
Saturday
Sunday
Monday

Tuesday
Wednesday

Thursday
Friday

Sprint

Olympic

Bike
30 minutes of spinning in Zone 2
Run
20 min easy jog in Zone 2
Swim
10 minute warm up
150 yards drills 50 of catch-up, superman &
fist 15 seconds rest (SR) between each 50
10 min warm down

Bike
20 miles of spinning in Zone 2
Run
2 mile easy jog in Zone 2
Swim
300 yard warm up
200 drills 100 catch up, 100 fist
5 X 100 with 15 seconds rest (SR)
300 warm down

Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay
and fist 15 SR
10 min cool down

Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
3 X 200 with 15 SR
300 cool down

Run
20 min easy jog in Zone 2

Run
2 mile easy jog in Zone 2

Bike
30 min of easy spinning in Zone 2
Day Off

Bike
20 miles of spinning in Zone 2
Day Off

Week #2
Saturday
Sunday
Monday

Tuesday
Wednesday

Sprint
Bike
35 minutes of spinning in Zone 2
Run
25 min easy jog in Zone 2
Swim
10 minute warm up
150 yards drills 50 of catch-up, superman &
fist 15 seconds rest (SR) between each 50
100 yard swim record time to compare and
show improvement with future swims
10 min warm down

Olympic
Bike
25 miles of spinning in Zone 2
Run
2.5 mile easy jog in Zone 2
Swim
300 yard warm up
200 drills 100 catch up, 100 fist
3 X 200 with 15 seconds rest (SR)
300 warm down

Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay
and fist 15 SR
4 X 25 normal swim with focus on stroke
10 min cool down

Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
4 X 50 normal swim with focus on stroke
200 for time record time to compare and show
improvement with future swims
300 cool down

Run
20 min easy jog in Zone 2
Thursday
Friday

Bike
30 min of easy spinning in Zone 2
Day Off

Run
2 mile easy jog in Zone 2
Bike
20 miles of spinning in Zone 2
Day Off

Week #3
Saturday

Sunday
Monday

Tuesday
Wednesday

Thursday
Friday

Sprint
Bike
35 minutes of spinning in Zone 2

Run
25 min easy jog in Zone 2
Swim
10 minute warm up
150 yards drills 50 of catch-up, superman &
fist 15 seconds rest (SR) between each 50
4 X 50 with 15 SR focus on proper stroke
10 min warm down

Olympic
Bike
30 miles of spinning in Zone 2
Consider joining California Triathlons
Saturday ride at Encanto Park in Duarte
from here on for this training.
Run
3 mile easy jog in Zone 2
Swim
300 yard warm up
200 drills 100 catch up, 100 fist
8 X 100 with 15 seconds rest (SR)
300 warm down

Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay
and fist 15 SR
2 X 100 with 20 SR
10 min cool down

Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
8 X 25 sprints with 15 SR
4 X 100 with 10 SR
300 cool down

Run
25 min easy jog in Zone 2

Run
2 mile easy jog in Zone 2

Bike
35 min of easy spinning in Zone 2
Day Off

Bike
20 miles of spinning in Zone 2
Day Off

Week #4
Saturday

Sunday

Monday

Tuesday
Wednesday

Thursday
Friday

Sprint
Bike
25 minutes of spinning in following manner:
10 min easy spinning to warm up
5 min very hard effort to upper Zone 3
10 min easy spinning to cool down

Olympic
Bike
20 miles in following manner:
10 miles easy Zone 2 spinning
5 miles very hard effort pushing into upper Zone 3
5 miles easy Zone 2 spinning

Run
15 min easy jog in Zone 2

Run
3 mile Fartlek
1 mile easy jog in Zone 2
1 mile of Fartlek running easy in Zone 2, but 4
times during the 1 mile portion speed up for 50
yards to faster pace, but remain good form
smooth and fluid.
1 mile easy jog in Zone 2
Swim
Swim
10 minute warm up
300 yard warm up
150 yards drills 50 of catch-up, superman & fist 200 drills 100 catch up, 100 fist
15 seconds rest (SR) between each 50
600 easy and relaxed focus on proper technique
300 easy and relaxed focus on proper technique 300 warm down
10 min warm down
Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay and
fist 15 SR
8 X 25 with 15 SR strong effort sprints
10 min cool down

Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
8 X 75 with 10 SR easy first and last 25, strong
effort middle 25
300 cool down

Run
15 min easy jog in Zone 2

Run
1.5 mile easy jog in Zone 2

Bike
35 min of easy spinning in Zone 2
Day Off

Bike
20 miles of spinning in Zone 2
Day Off

Week #5
Saturday

Sunday

Sprint
Bike
40 minutes of spinning in Zone 2
Consider joining California
Triathlons Saturday ride from
Encanto Park in Duarte from here
on for this training.
Run
30 min easy jog in Zone 2

Monday

Swim
10 minute warm up
150 yards drills 50 of catch-up, superman &
fist 15 seconds rest (SR) between each 50
3 X 100 with 15 SR focus on proper stroke
10 min warm down

Tuesday
Wednesday

Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay
and fist 15 SR
6 X 50 with 15 SR swim easy the first 25, then
sprint the second 25 back
10 min cool down

Olympic
Bike
30 miles in following manner:
10 miles easy Zone 2 spinning
10 miles pushing effort into Zone 3
10 miles easy Zone 2 spinning
Run
4 mile Fartlek
1 mile easy jog in Zone 2
2 miles of Fartlek running easy in Zone 2, but 4
times during the 2 mile portion speed up for 100
yards to faster pace, but remain good form
smooth and fluid.
1 mile easy jog in Zone 2
Swim
300 yard warm up
200 drills 100 catch up, 100 fist
10 X 75 with 15 seconds rest (SR), first and last 25
at easy pace, sprint middle 25 of the 75 yard repeat
300 warm down
Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
6 X 125 with 10 SR
300 cool down
Run
2.5 mile easy jog in Zone 2

Run
25 min easy jog in Zone 2
Thursday
Friday

Bike
35 min of easy spinning in Zone 2
Day Off

Bike
20 miles of spinning in Zone 2
Day Off

Week #6
Saturday
Sunday
Monday

Tuesday
Wednesday

Thursday
Friday

Sprint

Olympic

Bike
45 minutes of spinning in Zone 2
Run
35 min run in Zone 2
Swim
10 minute warm up
150 yards drills 50 of catch-up, superman &
fist 15 seconds rest (SR) between each 50
8 X 50 with 10 SR
10 min warm down

Bike
35 miles of easy spinning in Zone 2
Run
5 mile easy Zone 2 run
Swim
300 yard warm up
200 drills 100 catch up, 100 fist
10 X 100 with 10 SR
300 warm down

Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay
and fist 15 SR
2 X 200 with 15 SR
10 min cool down

Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
12 X 25 sprints with 10 SR not max effort, but
strong focus speed and stroke.
300 cool down

Run
30 min easy jog in Zone 2

Run
3 mile run pushing into Zone 3 after mile 2 and
holding that pace steady and relaxed for the last
mile.
Bike
25 miles of spinning in Zone 2
Day Off

Bike
40 min of easy spinning in Zone 2
Day Off

Week #7
Saturday
Sunday

Sprint
Bike
50 minutes of spinning in Zone 2
Run
40 min run in Zone 2

Olympic
Bike
35 miles of easy spinning in Zone 2
Run
5 mile run in following manner
1 mile Zone 2 run to warm up
3 miles strong effort pushing into Zone 3
1 mile Zone 2 run to recover while running
Swim
300 yard warm up
200 drills 100 catch up, 100 fist
4 X 200 with 15 SR
8 X 50 with 15 SR odd repeats are easy and evens
are at strong effort
300 warm down

Monday

Swim
10 minute warm up
150 yards drills 50 of catch-up, superman &
fist 15 seconds rest (SR) between each 50
100 for time record time and compare
12 X 25 with 10 SR elevated effort, but be
mindful of proper stroke
10 min warm down

Tuesday
Wednesday

Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay
and fist 15 SR
5 X 100 with 15 SR
10 min cool down

Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
200 for time compare against previous timed 200
4 X 100 with 10 SR
300 cool down

Run
30 min in following manner
10 min Zone 2 jog to warm up
10 min of strong effort Zone 3
10 min of Zone 2 jog to recover

Run
3.5 mile Zone 2 run

Bike
40 min of easy spinning in Zone 2
Day Off

Bike
25 miles of spinning in Zone 2
Day Off

Thursday
Friday

Week #8
Saturday

Sprint
Bike
35 minutes of spinning in following manner:
10 min easy spinning to warm up
5 min very hard effort to upper Zone 3
5 min easy spinning to recover
5 min very hard effort to upper Zone 3
10 min easy spinning to cool down

Sunday

Run
25 min easy jog in Zone 2

Monday

Swim
10 minute warm up
150 yards drills 50 of catch-up, superman &
fist 15 seconds rest (SR) between each 50
10 X 50 with 15 SR focus on proper stroke
4 X 25 with 15 SR - sprints
10 min warm down

Tuesday
Wednesday

Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay
and fist 15 SR
6 X 100 with 15 SR focus on maintaining good
form and technique
10 min cool down

Olympic
Bike
20 miles in following manner:
10 miles easy Zone 2 spinning
5 miles very hard effort pushing into upper Zone 3
5 miles easy spinning to recover
5 miles very hard effort hitting Zone 4 for the last
30 seconds of the effort
5 miles easy Zone 2 spinning
Run
4 mile Fartlek
1 mile easy jog in Zone 2
2 miles of Fartlek running easy in Zone 2, but 4
times during the 2 mile portion speed up for 100
yards to faster pace, but remain good form
smooth and fluid.
1 mile easy jog in Zone 2
Swim
300 yard warm up
200 drills 100 catch up, 100 fist
10 X 75 with 15 seconds rest (SR), first and last 25
at easy pace, sprint middle 25 of the 75 yard repeat
8 X 25 with 15 SR hard effort sprints
300 warm down
Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
6 X 200 with 10 SR
300 cool down
Run
3 mile easy jog in Zone 2

Run
25 min easy jog in Zone 2
Thursday
Friday

Bike
45 min of easy spinning in Zone 2
Day Off

Bike
30 miles of spinning in Zone 2
Day Off

Week #9
Saturday

Sprint

Olympic

Bike
1 hour of spinning, push into Zone 3 after 20
min and focus on holding a steady and constant
pace.

Run
40 min run in Zone 2
Swim
10 minute warm up
150 yards drills 50 of catch-up, superman &
fist 15 seconds rest (SR) between each 50
5 X 100 with 10 SR
10 min warm down

Brick
40 miles of easy spinning in Zone 2.
Transition immediately to the run and run for 15
min at a very relaxed and comfortable pace. Your
pace should feel easy and slow you will have time
later in a race to pick up the run pace, but starting
too fast can cause failure later on in the run. Pacing
is key.
Run
5 mile run in Zone 2
Swim
300 yard warm up
200 drills 100 catch up, 100 fist
2 X 400 with 20 SR
6 X 100 with 15 SR
300 warm down

Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay
and fist 15 SR
3 X 200 with 15 SR
10 min cool down

Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
8 X 25 with 15 SR lots of rest, strong effort
4 X 200 with 20 SR
300 cool down

Run
30 min run start in Zone 2 and hold that pace
for 10 min then push the pace into Zone 3.
Hold a steady and comfortable Zone 3 pace for
the last 20 min of the run.

Run
4 mile Zone 2 run

Thursday

Bike
40 min of easy spinning in Zone 2

Friday

Day Off

Bike
30 miles of spinning in Zone 2 with Fartlek
After 10 miles of warm up pick up the pace 6
times during the last 20 miles of the ride for 30
seconds. Those efforts should be very strong and
85 90% of max effort. Recover back into Zone 2
spinning before the next Fartlek effort.
Day Off

Sunday
Monday

Tuesday
Wednesday

Week #10
Saturday

Sprint

Olympic

Bike
75 min of spinning in following manner
15 min easy spinning to warm up
15 min spinning in low Zone 3
5 min easy spinning to recover
10 min spinning in Zone 3
5 min easy spinning to recover
10 min very strong effort push to upper Zone
3 at end
15 min easy spinning to cool down
Run
40 min run in following manner
10 min easy jog to warm up
20 min strong effort pushing well into Zone 3
10 min slowing down into easy jog to cool
down.
Swim
10 minute warm up
150 yards drills 50 of catch-up, superman &
fist 15 seconds rest (SR) between each 50
3 X 100 with 10 SR
8 X 25 with 15 SR lots of rest, very strong
effort
10 min warm down

Brick
20 miles of moderate effort spinning - in Zone 2/3
Transition immediately to the run and run for 20
min at a very relaxed and comfortable pace. Start
slowly and pick up the pace after 10 min to an
effort you feel you can hold for 10K.

Day Off
Swim
10 min warm up
150 drills 50 of fingertip drag, 6 beat delay
and fist 15 SR
3 X 200 with 15 SR
10 min cool down

Day Off
Swim
300 yard warm up
200 drills 100 6 beat delay, 100 fingertip drag
12 X 25 with 15 SR lots of rest, strong effort
2 X 400 with 20 SR
300 cool down

Run
30 min run in Zone 2 remain relaxed and fluid

Run
3 mile Zone 2 run

Thursday

Bike
50 min of easy spinning in Zone 2

Friday

Day Off

Bike
30 miles of spinning in in following manner
10 miles easy spinning to warm up
5 mile pushing into Zone 3
5 miles easy spinning
5 miles pushing into Zone 3
5 miles easy spinning to cool down
Day Off

Sunday

Monday

Tuesday
Wednesday

Run
5 mile run in Zone 2 Start slowly and time the first
2.5 miles. Pick up the pace for the last half and try
and negative split (second half of the run faster
than the first half) the 5 miles.
Swim
300 yard warm up
200 drills 100 catch up, 100 fist
4 X 200 with 20 SR
10 X 50 with 15 SR
300 warm down

Week #11
Saturday

Sunday
Monday

Tuesday
Wednesday

Sprint
Brick
60 minutes of spinning in Zone 2. Think about
the pace you can hold on the bike for 8 miles
and still have legs left to run 5K. Stay relaxed
and focused on pacing.
Immediately after the bike transition to a 15
min run. Start off very slowly and hold that
pace for 5 min. After 5 min at the easy pace
pick it up to a pace you feel you can hold for a
5K.
Cool down well with 5 min walk and light
stretching.
Run
45 min run in Zone 2
Swim
10 minute warm up
5 X 100 with 10 SR
6 X 50 with 20 SR Very strong effort
10 min warm down
Day Off
Swim
10 min warm up
400 at comfortable pace think race pace,
relaxed and efficient.
6 X 25 with 10 SR very strong effort sprints
100 drills - catch-up, 6 beat delay, fingertip drag
& superman kick
10 min cool down
Run
30 min run in Zone 2

Thursday
Friday

Bike
40 min of easy spinning in Zone 2
Rest Day

Olympic
Bike
30 miles of easy spinning for the first and last 10
miles. Middle 10 miles ride at a pace you can hold
for 24 miles and still have legs left to run 10K.
Stay relaxed and focus on pacing.

Run
6 mile run in Zone 2
Swim
300 yard warm up
2 X 500 with 20 SR
6 X 50 with 20 SR Very strong effort
300 warm down
Day Off
Swim
300 yard warm up
200 drills catch-up, 6 beat delay, fingertip drag &
superman kick. 25 of each and repeat.
16 X 25 with 15 SR Strong effort, but relaxed and
focusing on proper technique stay long and focus
on catch.
3 X 100 with 15 SR descending: first 100 is slowest
and last is fastest hint: pace well on the first 100.
300 cool down
Run
4 mile Zone 2 run
Bike
39 miles of spinning in Zone 2
Rest Day

Week #12
Saturday

Sunday
Monday

Tuesday
Wednesday

Thursday
Friday

Sprint

Olympic

Bike
30 minutes of spinning in Zone 2. Push the
pace up for 30 seconds a couple times during
the ride, but after warmed up.

Bike
20 miles of fartlek easy spinning for first 5 miles,
middle 10 miles spin up to Zone 3 effort 5 times for
2 min each spin-up. Last 5 miles easy spinning to
cool down.

Run
20 min run in Zone 2
Swim
10 minute warm up
3 X 100 with 10 SR
10 min warm down

Run
3 mile run in Zone 2
Swim
300 yard warm up
2 X 250 with 20 SR
300 warm down

Day Off
Swim
10 min warm up
200 at comfortable pace think race pace,
relaxed and efficient.
10 min cool down

Day Off
Swim
300 yard warm up
500 at race pace comfortable and relaxed pace
you can hold for 1 mile during race
300 cool down

Run
10 min run in Zone 2

Run
2 mile Zone 2 run

Bike
20 min of easy spinning in Zone 2
Rest Day Race tomorrow!

Bike
15 miles of spinning in Zone 2
Rest Day Race tomorrow!