Training Plan
8 Week Sprint Distance (8 Weeks)

Intermediate Sprint distance training plan

 

Only $25.00

Sample Week of Training

Swim - SD-8

Warm Up:
100m Free
3x 100m with find done as 50m broken arrow, 50m free
100m with fins done as 50m 6/3/6, 50m free
100m free done as 50m MAD breathing every 5th stroke, 50m easy breathing every 3rd stroke
50m torpedo push off and kick until fully exhaled, finish length freestyle

Main Set;
Three rounds of:
2x 25m with pool buoy done as 5m scull, 10m doggy paddle, 10m free
200m free

Two rounds of
200m free with paddles +15sec
200m free

Cool down:
200m choice

Planned: 2.4 km

Bike - HUT 4-8-10

Warm up:
11min

Main Set:
2x (4min mad, 2min easy)
1x (8min medium, 4min easy)
1x (10min medium, 5min easy)

Cool Down:
10min easy

Planned: 1:00:00

Run - T-5 Run Session

Warm Up
10min easy

Main Set:
7x (2min mad, 1min easy,

Cool down:
10min cool down

Planned: 41:00

Swim - RC Session One

Warm up
200m, 20sec rest
2x 50m, 10sec rest
200m

Main Set:
3x (200m with 20sec rest, 4x 50m with 10sec rest, 100m, 15sec rest)

Cool down
200m choice

Planned: 2.2 km

Bike - SE 4min

Warm up:
10min easy

Main Set:
16min moderate
4x 4min medium effort with cadence of around 55-65 RPM (best done on a hill), 2min easy spin between.

Cool down:
10min easy

Planned: 1:00:00

Run - Easy run off the bike

FAST Transition

Easy 20min run off the bike. use this as part of your cool down.

Planned: 20:00

Run - T-6 Run Session

Warm up:
10min warm up

Main Set:
4x (400m mad, 400m easy)
1.6km easy
4x (400m mad, 400m easy)

Cool down:
10min easy


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other Sprint Distance Plans

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12 Week Sprint Distance Intermediate 12 weeks $30.00 PreviewBuy
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