Train for Your First Triathlon

7/29/2019 Train for Your First Triathlon

1/5

TRAININGZONE

78 FEBRUARY 2011

PhotosIainMacIntoshIllustrationsPhilNicodemi

Cut out the guide followingthe dotted outline

Fold the guide in quartersusing the fold guides

Now carry it with you forreference while training

Get your guide ready to go

How it works

Phil MosleyCoaching editor ofTriathlon Plus, Mosley

is an experienced coach and elite athlete

with a sports degree from the University

of Chichester

Meet theexpert

To do these plans, you

should be able to:

1Swim 200m non-stop, preferablyfront crawl

2Ride your bike for at least 45 minutes

3Run non-stop for 20 minutes

TRAIN FORYOUR FIRST TRITHESE PLANS WILL TAKE YOU FROM ZERO TO

TRIATHLON HERO IN THREE MONTHS

The plan

IF YOURE planning on doing yourfirst triathlon this spring, you needto start training now. There are two12-week training plans here, idealfor getting you fit for either a sprintor an Olympic-distance triathlon.

For first-timers, Olympic and sprintdistance triathlons are perfectintroductions to the world of

triathlon. A sprint triathlon (750mswim, 20km bike, 5km run) is oftenmore intense, whereas an Olympictriathlon is twice the distance, andrequires more endurance. Whicheverrace you decide upon, these planswill give you the fitness you need tocomplete your first triathlon.

These plans assume youre arelative newcomer to all threetriathlon disciplines, but if yourealready strong at one aspect oftriathlon, be it swimming, cycling orrunning, theres no reason why youcant do more than Ive suggested forthat sport. For example, if youre a

strong swimmer, you could do asmuch as double the distance Ive set.Just balance it, so youve got enoughenergy left to focus on your weakerdisciplines throughout the week.Make sure you check out the Key.

Ive given you instructions on howto structure your swim training, butId rather you went to coachedtraining sessions (such as sessionsrun by your local tri club), or at leastpaid to go on a video swim analysissession for the day. Ive also includeda few open-water swim sessions, andif your target race is open water, themore you can practise the better.Swimming in a lake, river or ocean feelstotally different from your local pool.

Aside from that, all you need to do

is train. You may find you cant alwaysfit the session in on the day Ivesuggested, but you can always swapthe sessions around. Just try not tocatch up any sessions you miss,because it can make you too tired,as well as increasing your injury risk.

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THE PLAN SPRINT

FEBRUARY 2011 79

FOL

D2

FOLD 1

SPRINTDISTANCE

Your first triathlon

YOUR12-WEEKPLAN

YOUR FIRST TRIATHLON:

STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS

INTENSITY TRAINING ZONES

USING THESE training zones will help you train at the right intensity foreach session. This helps me to develop specific aspects of your fitness, aswell as making sure you dont overdo it. You can either estimate yourintensity, using the training zone descriptions, or use a heart-rate monitorfor a more precise measure. If you use a heart-rate monitor, use thepercentages provided, and subtract them from your observed maximumheart rate to calculate your Zones. Tools like cycle power meters and GPSwatches will also help track your training progress, but theyre notessential for these plans.

At this stage, your training should mainly be within Z1 to Z4.

Z1Recovery60 to 65% of max. Easy pace, feels nice and light

Z2Steady65 to 75% of max. Fairly easy pace. Easy enough so that you could breathejust through your nose if you wanted to

Z3Tempo75% to 80% of max. Fairly hard, but sustainable pace

Z4Race tempo80 to 90% of max. Hard pace, sustainable, but requires real focus

Z5Red line90% to 100% max. Very hard, requires real focus, not sustainable for long

KEY

MTBOff-road bikeFCFront crawlBACKBackstrokeBREASTBreaststrokePULLFC with pull-buoy floatPULLANKLESFC with pull-buoy betweenanklesKICKKicking on front & holding float FISTSFC with closed fistsBIBilateral breathing (every 3 strokes)W/UWarm upW/DWarm down

RECOVERY WEEKWEEK01 WEEK02

Wed

Mon

Thur

Fri

Sat

Sun

Tue

TypeBrickTime1 hourInstructionsBike to run session.Cycle50mins in Z2, into run 10 mins in Z3

TypeBrickTime1 hourInstructionsBike to run session.Cycle50mins in Z2, into run 10 mins in Z3

TypeBike Time1 hourInstructionsSteady bike,roadorMTBZ2

Type RunTime20 mins

Instructions10mins in Z2. 4 mins in Z4(+1minrest). 5mins inZ2

Type RunTime20 mins

Instructions10mins in Z2. 5 mins in Z4(+1min rest). 4mins in Z2

Type Swim Distance550mInstructions10 x 25m alternating 25m fc,25mbreast +30 sec rests. 200mkickalternating 25m on back, 25mkickon front.4x 25m alternating 25m pullankles, 25mpull

WEEK03 WEEK04

Wed

Mon

Thur

Fri

Sat

Sun

Tue

TypeBrickTime1 hourInstructionsBike to run session. Cycle50mins in Z2, into run 10mins in Z3

TypeBrickTime1 hourInstructionsBike to run session. Cycle50mins in Z2, into run 10mins in Z3

TypeBikeTime1 hourInstructionsSteady bike,roadorMTB,Z2

TypeBikeTime1 hourInstructionsSteady bike,roadorMTB.Z2

TypeRunTime20 minsInstructionsSteady run in Z2.

Type Swim Time700mInstructions8x 25m alternating 25mfc, 25mbreast. +30secs rest. 8x 25m alternating 25mfists, 25mbreast, 25mfchead up, 25mfc.+30secs rest. 200m kick

TypeSwimDistance400mInstructions300mfcnon-stop. 1 minuterest. 100mbreast

REST DAY REST DAY

REST DAY

TypeBike Time1 hourInstructionsSteady bike,roadorMTB.Z2

REST DAYREST DAY

TypeRunTime20 minsInstructionsSteady run in Z2orZ3

TypeSwimDistance500mInstructions10 x 25m, alternating 25m fc,25mbreast+30secs rests. 5 x 50m kick,alternating 25mZ2, 25mZ4+30secs rests

Type Swim Distance600mInstructions10 x 25m, alternating 25mfc,25mbreast+30secs rests. 10 x 25m,alternating 25mpull, 25mpullankles+30secs rests. 100m kick inZ3

TypeRunTime 20 minsInstructionsSteady run in Z2orZ3

Type RunTime20 mins

Instructions10mins in Z2. 6 mins in Z4(+1min rest). 3mins in Z2

Type RunTime20 minsInstructionsSteady run in Z2orZ3

Type Swim Distance600mInstructions8 x 25m as (1-2: fchead up, 3-4pull, 5-6fists, 7-8fc) +30sec rests. 200mkickalternating 25m in Z2, 25m in Z4. 8 x 25malternatingfc/back/pull/fc+30sec rests

Type Swim Distance500mInstructions10 x 25m, alternating 25mfc,25mbi+30secs rests. 5 x 50m kick,alternating 25mZ2, 25mZ4+30secs rests

Type Swim Distance500mInstructions10 x 25m, alternating 25mfc,25mbi+30secs rests. 5 x 50m, alternating25mfc, 25mbreast+30secs rests.

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TRAININGZONE

80 FEBRUARY 2011

SPRINT DISTANCE

RECOVERY WEEK

RECOVERY WEEK

WEEK05 WEEK06

Wed

Mon

Thur

Fri

Sat

Sun

Tue

TypeBrickTime1 hour 15InstructionsBike to run session. Cycle 1 hourinZ2, into run 15mins inZ3

TypeBikeTime1 hour 15InstructionsSteady bike,roadorMTB.Z 2.Include 3 x 3min efforts inZ 4, with at least3min recoveries in Z2


TypeRunTime25 minsInstructions10mins inZ2, 4 x 2 mins in Z4(+1mins rest), 4mins in Z2

WEEK07 WEEK08

Wed

Mon

Thur

Fri

Sat

Sun

Tue


TypeBrickTime1 hourInstructionsBike to run session. Cycle50mins inZ2, into run 10mins inZ3

TypeRunTime25 minsInstructions10mins inZ2, 8 mins in Z4, 7minsinZ 2

TypeRunTime20 minsInstructionsSteady run in Z2

REST DAY

WEEK09 WEEK 10

Wed

Mon

Th

ur

Fri

Sat

Sun

Tue

Type BrickTime1 hour 30InstructionsBike to run session. Cycle 1 hour15mins in Z2, into run 15mins in Z3

TypeBrickTime1 hour 30InstructionsBike to run session. Cycle 1 hour15 mins inZ 2, into run 15mins in Z3

Type Bike Time1 hour 30InstructionsSteady bike,roadorMTB.Z 2.Include 5 x 3min efforts in Z4, with at least3min recoveries in Z2

AMType Bike Time1 hour 30InstructionsSteady bike,roadorMTB.Z2.Include 5 x 3min efforts in Z4, with at least3min recoveries inZ2.PMType SwimTime20 minsInstructionsOpen-water swim. Get in yourwetsuit and try swimming. Use this time toacclimitise, dont worry about the trainingdistance and dont go alone

TypeRunTime30 minsInstructions15mins inZ2, 4 x 2mins in Z4(+1mins rest), 4mins in Z2

WEEK 11 WEEK 12

Wed

Mon

Th

ur

Fri

Sat

Sun

Tue

RACE DAY

Type BrickTime1 hour 30InstructionsBike to run session. Cycle 1 hour15mins in Z2, into run 15mins in Z3

TypeBike Time45 minsInstructionsSteady bike, road or MTB.Z2

AMTypeBike Time1 hour 30InstructionsSteady bike,roadorMTB.Z2.Include 5 x 3 minute efforts in Z4, with at least3 minute recoveries in Z2PMType SwimDistance500mInstructionsSwim 500m open water in your wetsuit, incompany

Type RunTime30 minsInstructions15mins inZ2, 8mins inZ4, 7minsinZ2

TypeRunTime30 minsInstructions15mins inZ2, 4mins at top of Z4,10mins inZ2

REST DAYREST DAY REST DAY

REST DAY

REST DAY


REST DAY REST DAY

REST DAY

REST DAY

Type RunTime25 minsInstructionsSteady run in Z2



TypeRunTime35 minsInstructionsSteady run inZ2 TypeRunTime35 mins

InstructionsSteady run inZ2

TypeRunTime30 mins

Instructions15mins inZ2, 2 x 4mins in Z4(+2mins rest), 5mins in Z2

TypeSwimDistance700mInstructions10 x 50m, alternating 50mpull,50mbi+30secs rests. 200m alternating 50mfc, 25mkick

TypeSwimDistance700mInstructions10 x 50m, alternating 50mfc,50mpull+30secsrests. 4 x 50mkick,alternating 25mZ2, 25mZ4+30secs rests

TypeSwimDistance800mInstructions10 x 50m, alternating 25mfc,25mbi.+30secs rests. 6 x 50m, alternating50mpull, 50mbreast.+30secs rests

TypeSwimDistance700mInstructions10 x 50m, alternating 25mfc,25mbreast+30secs rests.4 x 50mkick,alternating 25mZ2, 25mZ4+30secs rests

TypeSwimDistance800mInstructions6x 50m alternating 50mfc,50mbreast. +30secs rest. 8x 25malternating 25mfists, 25mbreast, 25mfchead up, 25mfc. +30secs rest. 100mkick

TypeSwimDistance800mInstructions 8 x 50m as (1-2: fc head up, 3-4pull, 5-6fists, 7-8fc) +30secrests. 200mkickalternating 25m inZ2, 25m inZ4. 4 x 25malternating fc/back/pull/fc. +30sec rests

TypeSwimDistance600mInstructions400mfcnon-stop. 1 minute rest.200mbreast

TypeSwimDistance500mInstructions10 x 25m, alternating 25mfc,25mbi.+30secs rests. 5 x 50mkick,alternating 25mZ2, 25mZ4.+30secs rests

TypeRunTime25 minsInstructions10mins inZ2, 2 x 4 mins in Z4(+2mins rest), 5mins in Z2.

TypeBrickTime1 hour 15InstructionsBike to run session. Cycle 1 hourinZ2, into run 15mins in Z3


TypeBikeTime1 hourInstructionsSteady bike,road orMTB.Z2

TypeSwimDistance800mInstructions4 x 100m, alternating 50m pull,50mbi.+30secs rests. 400m alternating 50mfc, 25mkick

Type SwimDistance 1,000mInstructions 4 x 100m, alternating 50m fc,50mpull.+30secsrests. 2 x 100m kick,alternating 25mZ2, 25mZ4.+30secs rests.4 x 100m, alternating 50m fc, 50mpull.+30secs rests

TypeSwimDistance800mInstructions10 x 50m, alternating 25m fc,25mbi.+30secs rests. 6 x 50m, alternating50mpull, 50mbreast.+30secs rests

Type Swim Distance1,000mInstructions8 x 100m, alternating 25m fc,25mbreast. +30secs rests.4 x 50m kick,alternating 25mZ2, 25mZ4.+30secs rests

TypeSwimDistance800mInstructions6x 50m alternating 50m fc,50mbreast. +30secs rest. 8x 25malternating 25mfists, 25mbreast, 25mfchead up, 25m fc. +30secs rest 100mkick

Type SwimDistance750mInstructionsSwim open water if possible up to 750m, depending on the distance youllbe racing

Type Swim Distance800mInstructions8 x 50m as (1-2:fc head up, 3-4pull, 5-6fists, 7-8 fc). +30sec rests. 200mkickalternating 25m in Z2, 25m in Z4. 4 x 25malternatingfc/back/pull/fc. +30sec rests

TypeSwimDistance1,000mInstructions4 x 100m, alternating 50m fc,50mpull.+30secs rests. 2 x 100m kick,alternating 25mZ2, 25mZ4.+30secs rests.4 x 100m, alternating 50m fc, 50mpull+30secs rests

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THE PLAN OLYMPIC

FEBRUARY 2011 81

OLYMPICDISTANCE

Your first triathlon

FOL

D2

YOUR12-WEEKPLAN

FOLD 1

YOUR FIRST TRIATHLON:

STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS

INTENSITY TRAINING ZONES

USING THESEtraining zones will help you train at the right intensity for eachsession. This helps me to develop specific aspects of your fitness, as well asmaking sure you dont overdo it. You can either estimate your intensity, usingthe training zone descriptions, or use a heart-rate monitor for a more precisemeasure. If you use a heart-rate monitor, use the percentages provided, andsubtract them from your maximum observed heart rate to calculate your Zs.Tools like cycle power meters, and GPS watches will also help track yourtraining progress, but theyre not essential for these plans.

At this stage, your training should mainly be within Zs 1 to 4.

Z1 (Z1)Recovery60 to 65% of max. Easy pace, feels nice and light

Z2 (Z2)Steady65 to 75% of max. Fairly easy pace. Easy enough so that you could breathejust through your nose if you wanted to

Z3 (Z3)Tempo75% to 80% of max. Fairly hard, but sustainable pace

Z4 (Z4)Race tempo80 to 90% of max. Hard pace, sustainable, but requires real focus

Z5 (Z5)Red line90% to 100% max. Very hard, requires real focus, not sustainable for long

KEY

MTBOff-road bike,FCFrontcrawl,BACKBackstroke,BREASTBreaststroke,PULLFCwith pull-buoy float,PULL ANKLESFC with pull-buoy betweenankles,KICKKicking on front & holding float,FISTSFCwith closed fists,BIBilateral breathing (every 3 strokes).W/UWarm upW/DWarm down

RECOVERY WEEKWEEK01 WEEK02

Wed

Mon

Thur

Fri

Sat

Sun

Tue

TypeSwimDistance800mInstructions10 x 50m, alternating 25m fc,25mbreast.+30secs rests. 6 x 50m kick,alternating 25mZ2, 25mZ4.+30secs rests

Type Swim Distance900mInstructions10 x 50m, alternating 25m fc,25mbreast.+30secs rests. 10 x 25m,alternating 25mpull, 25mpullankles.+30secs rests. 150m kickinZ3

REST DAY REST DAY REST DAY

Type BrickTime1 hour 10InstructionsBike to run session. Cycle 1 hourinZ2, into run 10mins in Z3

Type BrickTime1 hour 10InstructionsBike to run session. Cycle 1 hourinZ 2, into run 10mins in Z3

Type Bike Time1 hour 15InstructionsSteady bike,roadorMTB.Z2


Type RunTime25 mins

Instructions15mins inZ2. 4mins in Z4(+1minrest). 5mins inZ2

Type RunTime25 mins

Instructions15mins inZ2. 5mins in Z4(+1minrest). 4mins inZ2

Type Swim Distance800mInstructions10 x 50m, alternating 25m fc,25mbi.+30secs rests. 6 x 50m, alternating25mfc, 25mbreast.+30secs rests

Type Swim Distance900mInstructions10 x 50m alternating 25m fc,25mbi. +30 sec rests. 200m kickalternating25m on back, 25m kickon front. 4x 25malternating 25mpull ankles, 25mpull



WEEK03 WEEK04

Wed

Mon

Thur

Fri

Sat

Sun

Tue

Type Swim Distance1,000mInstructions8 x 50m as (1-2:fchead up, 3-4pull, 5-6fists, 7-8fc). +30sec rests. 200mkickalternating 25m in Z2, 25m in Z4. 8 x 50malternating fc/kick/pull/fc. +30sec rests

Type BrickTime1 hour 10InstructionsBike to run session. Cycle 1 hourinZ2, into run 10mins in Z3

Type BrickTime1 hourInstructionsBike to run session. Cycle50mins inZ2, into run 10mins in Z3


Type Bike Time1 hourInstructionsSteady bike,roadorMTB.Z2

Type RunTime25 mins

Instructions10mins inZ2. 6 mins in Z4(+1min rest). 8 mins in Z2


Type Swim Distance1,000mInstructions8x 50m alternating 25mfc,25mbreast +30secs rest. 200m kick. 8x 50malternating 50mfists, 50mfc, 50mbreast,50mfc, 50mfchead up, 50mfc, 50mpullankles, 50mfc. +30secs rests

Type Swim Distance800mInstructions600mfcnon-stop. 1 minuterest. 200mbreast

Type RunTime30 minsInstructionsSteady run in Z2orZ3.

REST DAY REST DAY

REST DAY

Type Swim Distance750mInstructions10 x 25m, alternating 25m fc,25mbi.+30secs rests. 5 x 50mkick,alternating 25mZ2, 25mZ4.+30secs rests.10 x 25m, alternating 25mfc, 25mbi.+30secsrests

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TRAININGZONE

82 FEBRUARY 2011

OLYMPIC PLAN

WEEK05 WEEK06

Wed

Mon

Thur

Fri

Sat

Sun

Tue

TypeSwimDistance1,200mInstructions10 x 50m, alternating 50mfc,50mpull.+30secs rests. 4 x 50mkick,alternating 25mZ2, 25mZ4.+30secs rests.10 x 50m, alternating 50mfc, 50mpull.+30secs rests

TypeSwimDistance1,200mInstructions10 x 50m, alternating 25mfc,25mbreast+30secs rests. 4 x 50m kick,alternating 25mZ2, 25mZ4.+30secs rests.10 x 50m alternating 25mfc, 25mpull.+30secs rests

TypeBikeTime1 hour 30InstructionsSteady bike,roadorMTB.Z .Include 3 x 3min efforts inZ4, with at least3min recoveries in Z2

TypeBrickTime1 hour 30InstructionsSteady bike,roadorMTB.Z2.Include 3 x 3min efforts inZ4, with at least3min recoveries in Z2

TypeSwimDistance1,200mInstructions10 x 50m, alternating 50mpull,50mbi.+30secs rests. 200m alternating 50mfc, 25mkick. 10 x 50m, alternating 50mpull,50mbi.+30secs rests

TypeSwimDistance1,200mInstructions10 x 50m, alternating 25mfc,25mbi+30secs rests. 200mkick, alternating50m inZ2, 50m inZ4. 10 x 50m, alternating50mpull, 50mbreast.+30secs rests



WEEK07 WEEK08

Wed

Mon

Thur

Fri

Sat

Sun

Tue


TypeBrickTime1 hourInstructionsBike to run session. Cycle50mins inZ2, into run 10mins inZ3

TypeRunTime30 minsInstructions10mins inZ 2, 10mins inZ4,10mins inZ2


TypeSwimDistance1,000mInstructions900mfcnon-stop. 1 minuterest. 100mbreast

TypeRunTime35 minsInstructionsSteady run inZ2orZ3

WEEK09 WEEK 10

Wed

Mon

Th

ur

Fri

Sat

Sun

Tue

Type BrickTime1 hour 45InstructionsBike to run session. Cycle 1 hour20 mins in Z2, into run 25 mins in Z3

Type BrickTime1 hour 45InstructionsBike to run session. Cycle 1 hour20 mins in Z2, into run 25 mins in Z3

Type Bike Time1 hour 45InstructionsSteady bike,roadorMTB.Z2.Include 5 x 3min efforts in Z4, with at least3min recoveries in Z2

AMTypeBike Time1 hour 45InstructionsSteady bike,roadorMTB.Z2.Include 5 x 3 minute efforts in Z4, with at least3 minute recoveries in Z2.PMType Swim Time20 minsInstructionsOpen water swim. Get in yourwetsuit and try swimming.Use this time toacclimatise, dont worry about the trainingdistance and dont go alone

Type RunTime35 minsInstructions10mins in Z2, 3 x 4mins in Z4(+2mins rests), 9mins in Z2

Type RunTime35 minsInstructions15mins inZ2, 4 x 2 mins in Z4(+1mins rest), 9mins in Z2



WEEK 11 WEEK 12

Wed

Mon

Thur

Fri

Sat

Sun

Tue

Type BrickTime1 hour 45InstructionsBike to run session. Cycle 1 hour20mins inZ2, into run 25mins in Z3

Type Bike Time1 hourInstructionsSteady bike,roadorMTB.Z2

AMType Bike Time1 hour 45InstructionsSteady bike,roadorMTB.Z 2.Include 5 x 3min efforts in Z4, with at least3min recoveries inZ2.PMType Swim Distance1,000mInstructionsSwim 1,000m open water inyour wetsuit, in company

Type RunTime35 mins

Instructions15mins inZ2, 8 mins in Z4,12mins in Z2

Type RunTime30 mins

Instructions15mins inZ2, 4 mins at top ofZ 4,10mins inZ2


REST DAYREST DAY

RACE DAY

TypeRunTime30 minsInstructions10mins inZ2, 4 x 2mins in Z4(+1min rest), 9mins inZ2


REST DAY

REST DAY REST DAY REST DAY REST DAY

REST DAY

TypeRunTime30 minsInstructions9mins inZ2, 3 x 4mins in Z4(+2mins rest), 5mins in Z2

TypeBrickTime1 hour 20InstructionsBike to run session. Cycle 1 hourinZ2, into run 20mins in Z3

TypeSwimDistance1300mInstructions10 x 50m alternating 50mfc,50mbreast. +30secs rest.8 x 25m alternating 25mfists, 25mbreast,25mfchead up, 25mfc. +30secs rest. 200mkickinZ4. 8 x 25m alternating 25m fists, 25mbreast, 25mfchead up, 25mfc. +30secs rest.100mpull

TypeSwimDistance1,300mInstructions8 x 50m as (1-2: fchead up, 3-4pull, 5-6fists, 7-8fc) +30sec rests. 200mkickalternating 25m in Z2, 25m inZ4. 8 x 25malternatingfc/back/pull/fc. +30sec rests.400m as 25mkick, 50mfc, 100mpull

TypeBikeTime1 hour 30InstructionsSteady bike,road orMTB.Z2.Include 3 x 3min efforts inZ4, with at least3minrecoveries inZ2

TypeBikeTime1 hour 15InstructionsSteady bike,roadorMTB.Z2

TypeSwimDistance1,200mInstructions4 x 100m, alternating 50m pull,50mbi.+30secs rests. 400m alternating 50mfc, 25mkick. 4 x 100m, alternating 50mpull,50mbi.+30secs rests

TypeSwimDistance1,300mInstructions6 x 100m, alternating 50m fc,50mpull.+30secs rests. 2 x 100m kick,alternating 25mZ2, 25mZ4.+30secs rests. 5x 100m, alternating 50mfc, 50mpull.+30secs rests

Type Swim Distance1,400mInstructions10 x 50m, alternating 25m fc,25mbi.+30secs rests. 10 x 50m, alternating50mpull, 50mbreast.+30secs rests. 2 x200mfc, at race pace, +1min rest.

Type Swim Distance1,400mInstructions8 x 100m, alternating 25m fc,25mbreast.+30secs rests. 4 x 50m kick,alternating 25mZ2, 25mZ4.+30secs rests.400m as alternating 25m kick, 50mfc

Type Swim Distance1500mInstructions4x 100m alternating 100mfc,100mpull. +30secs rests. 8x 25m alternating25mfists, 25mfc, 25mfchead up, 25mfc.+30secs rest 200m kick inZ 2. 500mfc, inZ 3.200m as 50m fc, 50mback, 50mbreast, 50mfc.

Type Swim Distance1,500mInstructions8 x 50m as (1-2: fchead up, 3-4pull, 5-6fists, 7-8fc). +30sec rests. 200m kickalternating 25m in Z2, 25m in Z4. 4 x 50malternatingfc/back/pull/fc. +30sec rests.300mfc, 200mpull, 100mfc, all at race pace,+45 secs rests. 100m fcwarm down in Z2.

TypeSwimDistance1500mInstructionsSwim open water if possible - upto 1500m

REST DAY

REST DAY

RECOVERY WEEK

RECOVERY WEEK

TypeSwimDistance750mInstructions10 x 25m, alternating 25mfc,25mbi.+30secs rests. 5 x 50mkick,alternating 25mZ2, 25mZ4.+30secs rests.200m fc. 10 x 25m, alternating 25mfc, 25mbi.+30secs rests

Type SwimDistance1,000mInstructions4 x 100m, alternating 50mfc, 50mpull.+30secs rests. 2 x 100m kick,alternating 25mZ2, 25mZ4.+30secs rests.4 x 100m, alternating 50m fc, 50mpull.+30secs rests

Documents

Train for Your First Triathlon