20 Week Olympic - Swim Focused

Program details of the 20 week Olympic triathlon training plan including details on the swim, bike and run routines.

 0.93mile Swim | 24.8mile Bike | 6.2mile Run

 1,500meter Swim | 40km Bike | 10km Run
 By using this program, you accept the RESTRICTIONS AND TERMS OF USE
 Use this program if swimming is your worst event OR if you love swimming and will have no problems with the bike and run.

Program Details

 3-Swim, 2-Bike and 2-Run per week (7 sessions)

 You have between 5 and 9 hours per week to train.
 An extra month - month 4 - (compared to 16 week program) to maintain your max over 2 weeks should you need some extra
time and want to be extra prepared.
 You will most likely train over the mileage necessary for the triathlon.  This will ensure that you can do all three events
together. 
 This program is based on finishing times of 'back-of-packers'. If you are new and somewhat slower, that is Ok.  If you do the
times, you will finish the mileage.  Faster people with previous athletic backgrounds will do just as well or better on this program
as you will be exceeding the distances which will make you better prepared for a good race.
 Start this program if you can do Week 1's minutes fairly consistently with no problems or extreme fatigue.  If not and you need
a running/biking program to start before this program, go to 'Couch to Olympic.'
 Re-organize the program around to suit your schedule.  JUST REMEMBER to keep the short sessions and Off days around the
Long sessions.  This will allow plenty of rest before and after the long sessions.  You don't have to do 'two-a-days' if your schedule
doesn't permit.  Just reorganize this and train on 6 days instead of 5.  Although you will have to do two-a-days if doing the 3x
program.  You will have better success if your two-a-days are split up in the morning and night sessions.
 ALWAYS leave minimum 1-2 days of NO TRAINING each week.  Your body will thank you and will prevent injuries.
 This program IS JUST a volume-builder.  If you’re new to endurance, it’s recommended to focus on only volume for your first
year, the following years you can start adding intensity-specific workouts as you will have a good base.  BUT the following program
is easily modified for intensity training.

Program training details and information following this schedule.

 
 Month 1   
Week M T W TH F S S TOTAL Vol

24-Swim 32-Swim 4h 48m

1 Off 40-Swim 80-Bike Off 40-Run  
48-Bike 24-Run 288m
26-Swim 35-Swim 5h 16m
2 Off 44-Swim 88-Bike Off 44-Run +10%
53-Bike 26-Run 316m
29-Swim 38-Swim 5h 47m
3 Off 48-Swim 97-Bike Off 48-Run +10%
58-Bike 29-Run 347m
17-Swim 23-Swim 3h 28m
4 Off 29-Swim 58-Bike Off 29-Run -40%
35-Bike 17-Run 208m
Short Swim Med Swim
Notes Off Long Swim Long Bike Off Long Run    
Short Bike Short Run
Grand total:       19h 19m           
 

Month 2   
Week M T W TH F S S TOTAL Vol

29-Swim 38-Swim 5h 47m

1 Off 48-Swim 97-Bike Off 48-Run  
58-Bike 29-Run 347m
32-Swim 42-Swim 6h 23m
2 Off 53-Swim 107-Bike Off 53-Run +10%
64-Bike 32-Run 383m
35-Swim 46-Swim 6h 59m
3 Off 58-Swim 117-Bike Off 58-Run +10%
70-Bike 35-Run 419m
21-Swim 28-Swim 4h 12m
4 Off 35-Swim 70-Bike Off 35-Run -40%
42-Bike 21-Run 252m
Short Swim Med Swim
Notes Off Long Swim Long Bike Off Long Run    
Short Bike Short Run
Grand total:       23h 21m           
 Month 3  
 Week M T W TH F S S TOTAL Vol
35-Swim 46-Swim 6h 159m
1 Off 58-Swim 117-Bike Off 58-Run  
70-Bike 35-Run 419m
38-Swim 51-Swim 7h 40m
2 Off 64-Swim 128-Bike Off 64-Run +10%
77-Bike 38-Run 460m
42-Swim 56-Swim 8h 26m
3 Off 70-Swim 141-Bike Off 70-Run +10%
85-Bike 42-Run 506m
25-Swim 34-Swim 5h 04m
4 Off 42-Swim 85-Bike Off 42-Run -40%
51-Bike 25-Run 304m
Short Swim Med Swim
Notes Off Long Swim Long Bike Off Long Run    
Short Bike Short Run
Grand total:       28h 9m           
 

Month 4  
Week M T W TH F S S TOTAL Vol
42-Swim 56-Swim 8h 26m
1 Off 70-Swim 141-Bike Off 70-Run  
85-Bike 42-Run 506m
46-Swim 62-Swim 9h 16m
2 Off 77-Swim 155-Bike Off 77-Run +10%
93-Bike 46-Run 556m
46-Swim 62-Swim 9h 16m
3 Off 77-Swim 155-Bike Off 77-Run +0%
93-Bike 46-Run 556m
28-Swim 37-Swim 5h 04m
4 Off 46-Swim 93-Bike Off 46-Run -40%
56-Bike 28-Run 304m
Short Swim Med Swim
Notes Off Long Swim Long Bike Off Long Run    
Short Bike Short Run
Grand total:       32h 02m           
 Month 5  

Week M T W TH F S S TOTAL Vol

1 42-Swim Off 56-Swim 70-Swim 141-Bike Off 70-Run 8h 26m  

 85-Bike 42-Run 506m
46-Swim 62-Swim 9h 16m +10%
2 Off 77-Swim 155-Bike Off 77-Run
93-Bike 46-Run 556m Peak

37-Swim 124-Bike 7h 26m -20%

3 Off 50-Swim 62-Swim Off 62-Run
74-Bike 37-Run 446m Taper

23-Swim 78-Bike 3h 30m -30%

4 Off 39-Swim Off Race Race
47-Bike 23-Run +Race Taper

Short Swim Med Swim

Notes Off Long Swim Long Bike Off Long Run    
Short Bike Short Run
Grand total:       28h 38m + Race        
 

Program Structure
 Each Discipline has a short and long session per week.  Swim will have a Medium swim for extra focus.
 The short session will be 60% of the long session, the medium 80% of the long.
 Week 4 of Month 1, 2, 3 and 4 is a 40% reduction in duration to facilitate rest and healing. 
 You only increase your duration on week 2 and 3 by 10% a week.  A golden rule.
 Week 1 starts off at the prior month’s week 3 so we don't automatically start increasing duration after a rest week.
 The last month incorporates your peak duration followed by 2 weeks of tapering so your body can appropriately rest and heal
to get ready for your race day.  YOU WILL NOT LOSE PERFORMANCE!  So don't worry.  This tapering is very necessary.
 If you find you can't make a day of training, don't fret...relax, your body will welcome the opportunity for rest.  Move it back a
day, double up or just let it go.

Swim

 Speed workouts - Do these workouts on the 'short swims.'  These workouts should include shorter swims with recovery in
between but focusing on swimming fast (ex. 5 x 100s, then 10 x 50s)
 Endurance - swim a straight 500, mixing whatever strokes in with your freestyle to finish, get your time, this will be your base
for long workouts, as you build endurance this time should decrease (ex. 3 x 500 matching your base time each swim) Strength -
these workouts include 'medium' distance swims (ex.4 x 200s with little recovery time in between), also mix in some other strokes
and kicking. Try to include some stroke drill work in every workout.  Do the strength workouts for 'medium' swims on the
 'swimming emphasized' program if your swimming needs most improvement.

Bike

 I would follow the same method of warm-up from the run for your bike:  Start with a 5min walk, 3-5minute light, slow jog,
5min walk, LIGHT, gentle stretching, 5min walk THEN start your biking.  OR start out at an easy pace at a higher cadence of 90+
rpms for 10minutes (higher revolutions per minute) to get the blood flowing to your muscles.  Then spin for a few minutes at
normal cadence at about 75% of your pace. Stretch.  Transition to your regular cadence and workout. 
 On spinning, work on a high cadence 90 to 100 rpms (revolutions per minute), this builds efficiency, try to keep your pedal
stroke even and circular. A cycling computer will aid you greatly so your spinning is consistent.  A flat ride or just spinning on a
trainer or in a spin class keeping the tension low will work.  For strength, ride with hills, spinerval tape, spin class, all will work for
a good workout.
 For cool-downs, slow your pace and increase your cadence for the last 5-10minutes.  Get off your bike and walk for 10-
20minutes.  Follow with some light, gentle stretching, walk a little more.  Have a more intensive stretch later that day/night. 
Cool-downs eliminate lactic acid, bring your heart-rate to normal and prevent muscle cramps.

Run

 Get fitted for a proper running shoe at a dedicated running store FIRST!!!  A lot of injuries can be avoided this way...just ask
us.
 Avoid running on asphalt or concrete....find a good, smooth trail.
 A good warm-up is imperative to a safe run.  A recommendation is to start with a 5min walk, 3-5minute light, slow jog, 5min
walk, LIGHT, gentle stretching, 5min walk THEN start your run.  Doing this will get some blood flowing to your muscles before
stretching.  NEVER stretch a cold muscle.
 If you find that you start getting tired midway through your run, add some walking intervals BEFORE getting tired.  Example: 
On your 30 minute long run, you get tired at the 15minute mark.  Try this: warm-up, run 10min, walk 2min, run 10min, walk
2min, run 10min, cool down.  Break your long runs up into 1/3rds or 1/2's with 2minute walking intervals before you get tired. 
Trying to push yourself through a tiring last part of your run is a recipe for injury.
 Cool-down.  Very important.  Cool-downs eliminate lactic acid, bring your heart-rate to normal and prevent muscle cramps. 
Walk for at least 5-10minutes.  The more the better.  Do a LIGHT, gentle stretch session after your walk, walk some more.  Later
that day/night, do a more intensive stretching.

Heart-Rate Training - Is it for you?

 If you are new to endurance sports or maybe have been out of it for at least a year, then I would recommend the following:
 Don't worry about it if you have no problems restraining yourself from going fast.  If you can maintain an easy conversation
pace, not sweating or sweating a little, then there is a good chance that you are training appropriately and not pushing too hard.
 WORRY about it if you find yourself always pushing too fast, inconsistent pace, you tend to 'die' near the end, sweating
buckets or exhausted after your workout.  Check out the articles at 'Heart Rate.'  There are several other common methods,
lactate threshold being another.  Typically for your first year, for the Karvonen formula, stay in zone I.  Long Slow = 50-
 70%MHR (% of max heart-rate) and II.  Endurance = 70-75%.  Mainly in the second zone though.  This could be an RPE of 3-4
in the modified RPE (Real Perceived Exertion) chart.
 Of course, if you have a year’s worth of base under you, then HR training will make you more competitive by training
your body through the different zones throughout the week.  Essentially cycling volume with intensity.  Typically you would train
in zones above your endurance zone on your short and medium sessions while saving your long session for the lower endurance
zone...an easy pace.  This method is called periodization training and lots of info can be found.

Bricks - Race Specific Training

 See the cells with the 'grey' background in the final 2 weeks of your training plan?   These are 'brick' workouts.  As your volume
starts decreasing 2 weeks leading up to your race, you will want to mimic the swim-to-bike and the bike-to-run transition back-to-
back.  This is your race specific training.  Bike-to-run will be the most difficult. 
 These sessions should be done at your zone 1-2 pace or 2-3 modified RPE.  We want these EASY.
 Also what helps others for the bike-to-run is to tack on about 5-10minutes of running at the end of your bike rides using the
Karvonen zone 1 or zone 2-3 modified RPE...a light pace. 

Strength Training

 Weights are very important and most often overlooked for triathlon training.  We need to keep our bones, tendons and joints
strong!  Strength training 2 times per week is great for injury prevention.
 For your schedule, fit 2 days of strength anywhere in the program...just leave a day of 'no strength training' between them. 
Just make sure you still keep at least 1-2 days of 'total rest' per week.

Other Notes

 If doing any speed work or training at a higher heart-rate zone, do them on the short sessions.  Always keep your long
sessions easy-going.
 You will note that the minutes are not rounded to zeros and fives like most other programs, example: 32, 34 NOT 30, 35.  I do
not round up or down as, in doing so, I would be violating my personal 10% week per session rule.