Sprint - Swim Focused - 16 Week Training Plan
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- Week 1Expand
- Time: 24m
- Time: 12m
- Time: 12m
- Time: 16m
- Time: 20m
- Time: 40m
- Time: 20m
- Week 2Expand
- Time: 26m
- Time: 13m
- Time: 13m
- Time: 18m
- Time: 22m
- Time: 44m
- Time: 22m
- Week 3Expand
- Time: 29m
- Time: 14m
- Time: 14m
- Time: 19m
- Time: 24m
- Time: 48m
- Time: 24m
- Week 4Expand
- Time: 29m
- Time: 14m
- Time: 14m
- Time: 14m
- Time: 14m
- Time: 29m
- Time: 14m
- Week 5Expand
- Time: 29m
- Time: 14m
- Time: 14m
- Time: 19m
- Time: 24m
- Time: 48m
- Time: 24m
- Week 6Expand
- Time: 28m
- Time: 16m
- Time: 16m
- Time: 21m
- Time: 26m
- Time: 53m
- Time: 26m
- Week 7Expand
- Time: 35m
- Time: 17m
- Time: 17m
- Time: 23m
- Time: 29m
- Time: 58m
- Time: 29m
- Week 8Expand
- Time: 35m
- Time: 17m
- Time: 17m
- Time: 17m
- Time: 17m
- Time: 35m
- Time: 17m
- Week 9Expand
- Time: 35m
- Time: 17m
- Time: 17m
- Time: 23m
- Time: 29m
- Time: 58m
- Time: 29m
- Week 10Expand
- Time: 38m
- Time: 19m
- Time: 19m
- Time: 26m
- Time: 32m
- Time: 1h 04m
- Time: 32m
- Week 11Expand
- Time: 42m
- Time: 21m
- Time: 21m
- Time: 28m
- Time: 35m
- Time: 1h 10m
- Time: 35m
- Week 12Expand
- Time: 42m
- Time: 21m
- Time: 21m
- Time: 21m
- Time: 21m
- Time: 42m
- Time: 21m
- Week 13Expand
- Time: 42m
- Time: 21m
- Time: 21m
- Time: 28m
- Time: 35m
- Time: 1h 10m
- Time: 35m
- Week 14Expand
- Time: 46m
- Time: 23m
- Time: 23m
- Time: 31m
- Time: 39m
- Time: 1h 17m
- Time: 39m
- Week 15Expand
- Time: 37m
- Time: 18m
- Time: 25m
- Time: 31m
- Time: 1h 02m
- Time: 18m
- Time: 31m
- Week 16Expand
- Time: 28m
- Time: 14m
- Time: 46m
- Time: 14m
- Time: 23m
Day 1 | Print Day |
BIKE
SWIM
Day 2 | Print Day |
Day 3 | Print Day |
RUN
SWIM
Day 4 | Print Day |
SWIM
Day 5 | Print Day |
BIKE
Day 6 | Print Day |
Day 7 | Print Day |
RUN
Day 8 | Print Day |
BIKE
SWIM
Day 9 | Print Day |
Day 10 | Print Day |
RUN
SWIM
Day 11 | Print Day |
SWIM
Day 12 | Print Day |
BIKE
Day 13 | Print Day |
Day 14 | Print Day |
RUN
Day 15 | Print Day |
BIKE
SWIM
Day 16 | Print Day |
Day 17 | Print Day |
RUN
SWIM
Day 18 | Print Day |
SWIM
Day 19 | Print Day |
BIKE
Day 20 | Print Day |
Day 21 | Print Day |
RUN
Day 22 | Print Day |
BIKE
SWIM
Day 23 | Print Day |
Day 24 | Print Day |
RUN
SWIM
Day 25 | Print Day |
SWIM
Day 26 | Print Day |
BIKE
Day 27 | Print Day |
Day 28 | Print Day |
RUN
Day 29 | Print Day |
BIKE
SWIM
Day 30 | Print Day |
RUN
SWIM
Day 31 | Print Day |
SWIM
Day 32 | Print Day |
BIKE
Day 33 | Print Day |
Day 34 | Print Day |
RUN
Day 35 | Print Day |
Day 36 | Print Day |
BIKE
SWIM
Day 37 | Print Day |
Day 38 | Print Day |
RUN
SWIM
Day 39 | Print Day |
SWIM
Day 40 | Print Day |
BIKE
Day 41 | Print Day |
Day 42 | Print Day |
RUN
Day 43 | Print Day |
BIKE
SWIM
Day 44 | Print Day |
Day 45 | Print Day |
RUN
SWIM
Day 46 | Print Day |
SWIM
Day 47 | Print Day |
BIKE
Day 48 | Print Day |
Day 49 | Print Day |
RUN
Day 50 | Print Day |
BIKE
SWIM
Day 51 | Print Day |
Day 52 | Print Day |
RUN
SWIM
Day 53 | Print Day |
SWIM
Day 54 | Print Day |
BIKE
Day 55 | Print Day |
Day 56 | Print Day |
RUN
Day 57 | Print Day |
BIKE
SWIM
Day 58 | Print Day |
Day 59 | Print Day |
RUN
SWIM
Day 60 | Print Day |
SWIM
Day 61 | Print Day |
BIKE
Day 62 | Print Day |
Day 63 | Print Day |
RUN
Day 64 | Print Day |
BIKE
SWIM
Day 65 | Print Day |
Day 66 | Print Day |
RUN
SWIM
Day 67 | Print Day |
SWIM
Day 68 | Print Day |
BIKE
Day 69 | Print Day |
Day 70 | Print Day |
RUN
Day 71 | Print Day |
BIKE
SWIM
Day 72 | Print Day |
Day 73 | Print Day |
RUN
SWIM
Day 74 | Print Day |
SWIM
Day 75 | Print Day |
BIKE
Day 76 | Print Day |
Day 77 | Print Day |
RUN
Day 78 | Print Day |
BIKE
SWIM
Day 79 | Print Day |
Day 80 | Print Day |
RUN
SWIM
Day 81 | Print Day |
SWIM
Day 82 | Print Day |
BIKE
Day 83 | Print Day |
Day 84 | Print Day |
RUN
Day 85 | Print Day |
BIKE
SWIM
Day 86 | Print Day |
Day 87 | Print Day |
RUN
SWIM
Day 88 | Print Day |
SWIM
Day 89 | Print Day |
BIKE
Day 90 | Print Day |
Day 91 | Print Day |
RUN
Day 92 | Print Day |
BIKE
SWIM
Day 93 | Print Day |
Day 94 | Print Day |
RUN
SWIM
Day 95 | Print Day |
SWIM
Day 96 | Print Day |
BIKE
Day 97 | Print Day |
Day 98 | Print Day |
RUN
Day 99 | Print Day |
BIKE
SWIM
Day 100 | Print Day |
Day 101 | Print Day |
SWIM
Day 102 | Print Day |
SWIM
Day 103 | Print Day |
BIKE
RUN
Day 104 | Print Day |
Day 105 | Print Day |
RUN
Day 106 | Print Day |
BIKE
SWIM
Day 107 | Print Day |
Day 108 | Print Day |
BIKE
RUN
Day 109 | Print Day |
SWIM
Day 110 | Print Day |
Day 111 | Print Day |
Day 112 | Print Day |
Wk #1 | Monday 24m 12m | Tuesday | Wednesday 12m 16m | Thursday 20m | Friday 40m | Saturday | Sunday 20m | Week Total 48m 1h 04m 32m |
Wk #2 | Monday 26m 13m | Tuesday | Wednesday 13m 18m | Thursday 22m | Friday 44m | Saturday | Sunday 22m | Week Total 53m 1h 10m 35m |
Wk #3 | Monday 29m 14m | Tuesday | Wednesday 14m 19m | Thursday 24m | Friday 48m | Saturday | Sunday 24m | Week Total 57m 1h 17m 38m |
Wk #4 | Monday 29m 14m | Tuesday | Wednesday 14m 14m | Thursday 14m | Friday 29m | Saturday | Sunday 14m | Week Total 42m 58m 28m |
Month 1 totals
swim
3h 20m bike
4h 29m run
2h 13m strength
-----sport
-----Wk #5 | Monday 29m 14m | Tuesday 14m 19m | Wednesday 24m | Thursday 48m | Friday | Saturday 24m | Sunday | Week Total 57m 1h 17m 38m |
Wk #6 | Monday 28m 16m | Tuesday | Wednesday 16m 21m | Thursday 26m | Friday 53m | Saturday | Sunday 26m | Week Total 1h 03m 1h 21m 42m |
Wk #7 | Monday 35m 17m | Tuesday | Wednesday 17m 23m | Thursday 29m | Friday 58m | Saturday | Sunday 29m | Week Total 1h 09m 1h 33m 46m |
Wk #8 | Monday 35m 17m | Tuesday | Wednesday 17m 17m | Thursday 17m | Friday 35m | Saturday | Sunday 17m | Week Total 51m 1h 10m 34m |
Month 2 totals
swim
4h 00m bike
5h 21m run
2h 40m strength
-----sport
-----Wk #9 | Monday 35m 17m | Tuesday | Wednesday 17m 23m | Thursday 29m | Friday 58m | Saturday | Sunday 29m | Week Total 1h 09m 1h 33m 46m |
Wk #10 | Monday 38m 19m | Tuesday | Wednesday 19m 26m | Thursday 32m | Friday 1h 04m | Saturday | Sunday 32m | Week Total 1h 17m 1h 42m 51m |
Wk #11 | Monday 42m 21m | Tuesday | Wednesday 21m 28m | Thursday 35m | Friday 1h 10m | Saturday | Sunday 35m | Week Total 1h 24m 1h 52m 56m |
Wk #12 | Monday 42m 21m | Tuesday | Wednesday 21m 21m | Thursday 21m | Friday 42m | Saturday | Sunday 21m | Week Total 1h 03m 1h 24m 42m |
Month 3 totals
swim
4h 53m bike
6h 31m run
3h 15m strength
-----sport
-----Wk #13 | Monday 42m 21m | Tuesday | Wednesday 21m 28m | Thursday 35m | Friday 1h 10m | Saturday | Sunday 35m | Week Total 1h 24m 1h 52m 56m |
Wk #14 | Monday 46m 23m | Tuesday | Wednesday 23m 31m | Thursday 39m | Friday 1h 17m | Saturday | Sunday 39m | Week Total 1h 33m 2h 03m 1h 02m |
Wk #15 | Monday 37m 18m | Tuesday | Wednesday 25m | Thursday 31m | Friday 1h 02m 18m | Saturday | Sunday 31m | Week Total 1h 14m 1h 39m 49m |
Wk #16 | Monday 28m 14m | Tuesday | Wednesday 46m 14m | Thursday 23m | Friday | Saturday | Sunday | Week Total 37m 1h 14m 14m |
Month 4 totals
swim
4h 48m bike
6h 48m run
3h 01m strength
-----sport
-----
Print 16 Week Sprint - Swim Focused
Program Details
Program training details and information following this schedule.
Month 1
Grand total: 10h 2m
Month 2
Grand total: 12h 1m
Month 3
Grand total: 14h 39m
Month 4
Grand total: 14h 37m + Race
Swim
Bike
Run
Heart-Rate Training - Is it for you?
Bricks - Race Specific Training
Strength Training
Other Notes