Training Plan
20 Week Olympic Distance (20 Weeks)

Intermediate Olympic Distance plan

 

Only $40.00

Sample Week of Training

Swim - SD-4

Warm Up:
100m free
100m with fins done as 50m broken arrow, 50m free
150m done as 50m breathing every 3rd stroke, 50m breathing every 5th stroke, 50m breathing every 7th stroke
50m MAD
100m with fins done as 50m 6/3/6, 50m free
100m pull and paddles

Main Set:
4 rounds of

2x 100m free +15sec,
100m pool buoy and look up and sight every 6th stroke +10sec

Cool down:
200m choice

Planned: 2.0 km

Bike - Moderate Ride

Keep this ride moderate throughout. If you can't hold a conversation you are riding too hard.

Planned: 55:00

Swim - SD-5

Warm Up:
2x 100m free +15sec
100m with fins done as 50m 6/3/6, 50m free
100m pull and paddles
100m with fins done as 50m broken arrow, 50m free

Main Set:
200 freestyle with light flutter kick +20s
200 with fins done as 50m 6/1/6, 50m free +20s
200 easy freestyle with light flutter kick +20
200 with fins done as 50m 6/3/6, 50m freestyle +20s
300 easy freestyle with light flutter kick

Cool down:
200m easy

Planned: 1.8 km

Run - Moderate Run

Keep this run moderate throughout

Planned: 45:00

Bike - Active Cadence - 40min

Warm Up:
5min easy

Main Set:
3 rounds done 1st round moderate, 2nd round medium and 3rd round mad

1min @ 100RPM
1min @ 75RPM
1min @ 90 RPM
1min @ 70 RPM
1min @ 110 RPM

5min easy spin between each round

Cool down:
5min

Planned: 40:00

Swim - SD-6

Warm Up:
100m free
100m with fins done as 50m broken arrow, 50m free
100m with fins done as 50m 6/3/6, 50m free
100m pull and paddles
100m free done as 50m breathing every 5th stroke, 50m breathing every 3rd stroke
2x 50m torpedo push off and kick until fully exhaled, finish length freestyle

Main Set:
3x 400m+15sec
Time yourself if possible to keep a consistent pace for each 400, finish feeling like you could carry on straight away
To keep an open water focus, lift your head to sight forwards with ‘crocodile eyes’ once or twice per lap

Cool down:
200m choice

Planned: 2.1 km

Run - Moderate Run

Keep this run moderate throughout

Planned: 35:00

Bike - Moderate Ride

Keep this ride moderate throughout. If you can't hold a conversation you are riding too hard.

Planned: 2:00:00

Run - 9min Run & 1min Walk

Keeping this run moderate throughout. Run 9min, walk 1min.

Think about nutrition & good technique. We are building miles and want to do so safely.

Planned: 1:20:00


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.

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