Training Plan
12 Week Olympic Distance (12 Weeks)

Intermediate Olympic Distance plan

 

Only $30.00

Sample Week of Training

Swim - SD-17

Warm Up;
100 freestyle ↑ moderate ↓ easy B3s
100 fins ↑ broken arrow ↓ freestyle
150 B3/5/7s...
50 fast freestyle
100 pull buoy B3s

Main Set:
Bilateral breathing is any breathing pattern that results in you breathing to both sides. The most common way to do this is every 3 strokes, but it can be achieved with 3/5/7 or 2/3/2/3 etc. It really helps you develop a balanced stroke on both sides.
Take 15 seconds rest between each swim.
3 x 100m moderate freestyle timed B2s L side only
3 x 100 moderate freestyle timed B2s R side only
3 x 100 moderate freestyle timed B3s (bilaterally)
400m with 40sec rest

Cool down:
200m easy choice

Planned: 2.0 km

Bike - SE 8min

Warm Up
5min easy
30sec peddling on the right side only
30sec peddling on the left side only
1min easy both side
30sec peddling on the right side only
30sec peddling on the left side only
2min easy both side

Main Set:
4x 8min medium effort in a big gear that will give you a cadence of 55-65RPMK, 2min every spin in at 90RPM.

Cool down:
10min easy

Planned: 1:00:00

Swim - SD-18

Warm up:
100 freestyle ↑ ¬moderate ↓ easy B3s
100 fins ¬↑ broken arrow ↓ freestyle
100 pull buoy and paddles B3s
100 freestyle ↑ ¬fast B5s ↓ easy B3s
50 torpedo push off and kick until fully exhaled, finish length freestyle
50 freestyle

Main Set:
4x 100 done as 50 mad, 50 easy + 15sec
100 sight forward for 3 breaths, accelerate for 10, finish length easy
100 easy freestyle
4x 100 done as 50 mad, 50 easy + 15sec
100 sight forward for 3 breaths, accelerate for 10, finish length easy
100 easy freestyle

Cool down:
200 easy

Planned: 1.9 km

Run - T-3 Run Session

Warm Up:
10min warm Up

Main Set:
4x (200m MAD, 200m easy, 200m MAD, 200m easy, 400m MAD, 400m easy)

Cool down:
10min easy

Bike - Intermittent Two

Warm Up:
10min easy

Main Set:
5min medium
20x 15sec MAD, 15sec easy
5min medium
5min easy
5min medium
20x 15sec MAD, 15sec easy
5min medium

Cool down:
10min easy

Planned: 1:05:00

Run - T-4 Run Session

Warm Up:
10min easy

Main Set:
3x 1.6km mad, 1min easy
6x 200m mad, 200m easy,

Cool down:
10min cool down

Swim - Al's Push

Two rounds of

200m free
200m Pull
200m pull and paddles
200m pull, paddle and band
200m of 12m kick, 12m free

Planned: 2.0 km

Bike - HP Mix 2hrs

Warm up:
10min easy

Main Set:
62min Moderate
2x (1min MAD, 5min easy)
2x (2min MAD, 5min easy)
2x (4min MAD, 2min easy)

Cool down:
10min easy

Planned: 2:00:00

Run - Alternating Pace Long Run

Warm Up
10min easy

Main Set:
1:10 of alternating paces between 1 mile at race pace, 1mile at around 1min slower than race pace.

Cool down:
10min easy

Planned: 1:30:00


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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