For who
For triathletes preparing for the 1.5 km swim in an Olympic-distance triathlon. This pool-based plan includes key open water skills and is ideal for athletes with a solid endurance base.
Olympic Triathlon
Triathlon • Endurance • 1.5K
25
Workouts
2700
Avg. Meters
47
Avg. Mins
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DuoSwimPlan blueprint
Triathlon & Open Water
Olympic Triathlon
Triathlon · Endurance · 1.5K
- Workouts
- 25
- Avg. metres
- 2,700
- Avg. mins
- 47
The shape of your trainingDistance / swim
First swim
Olympic Tri Foundations
2,200 m 39 min
Mid-plan
Endurance Flow
2,600 m 46 min
Final swim
Olympic Tri Swim
2,500 m 44 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Structured progression that balances intensity, volume, and skill development to get you race-ready for a 1.5K swim.
What to expect
Swim workouts that build aerobic capacity, sharpen technique, and develop open water skills like sighting and buoy turns. Includes endurance sets, threshold efforts, and race simulations.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Track your workouts
Review your completed workouts and progress in DuoSwim.
Workout distance progression
Distances from the first 12 workouts in this plan. See the full workout list below.
2200m1
2200m2
2200m3
2200m4
2400m5
2700m6
2600m7
2900m8
2800m9
2800m10
3000m11
3200m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Olympic Tri Foundations
39 min · 2200m
Building Blocks
39 min · 2200m
Technique Tune-Up
39 min · 2200m
Endure & Fire
39 min · 2200m
Shift Gears
42 min · 2400m
View all workouts
Challenge Set I
47 min · 2700m
Skill & Stamina
46 min · 2600m
Descend & Hold
51 min · 2900m
Drop Set
49 min · 2800m
Yellowline Threshold
49 min · 2800m
Aerobic Boost
53 min · 3000m
Challenge Set II
56 min · 3200m
Endurance Flow
46 min · 2600m
Smooth & Strong
56 min · 3200m
Pace Progression
49 min · 2800m
Endure & Surge
54 min · 3100m
Split Mastery
53 min · 3000m
Challenge Set III
56 min · 3200m
Aerobic Mixer
53 min · 3000m
Threshold Zone
44 min · 2500m
Endurance Drive
44 min · 2500m
Split & Hold
46 min · 2600m
Ultimate Drop Set
42 min · 2400m
Race Tune-Up
39 min · 2200m
Olympic Tri Swim
44 min · 2500m
Dryland
We recommend Strength Gains to pair with this plan — building strength and mobility to support Olympic-distance swim performance.
Explore Olympic Triathlon in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Olympic Triathlon
Answers to common questions about this plan, equipment, pacing, and getting started.
For triathletes preparing for the 1.5 km swim in an Olympic-distance triathlon. This pool-based plan includes key open water skills and is ideal for athletes with a solid endurance base.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.