Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

D3 Multisport Swim Focus Intermediate, 6,000-11,400 yds/wk. Includes Bike and Run Workouts

Browse More Plans

D3 Multisport Swim Focus Intermediate, 6,000-11,400 yds/wk. Includes Bike and Run Workouts

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Mike Ricci: USAT Coach of the Year and Level III Elite Coach - D3 Multisport Founder and Head Coach

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description








  • All workouts are downloadable to smartwatches (Garmin, Suunto, Apple), and apps such as Zwift, Rouvy, and Trainer Road

  • Consistent training of 2-3 weekly workouts per sport over the prior 4-6 weeks

  • You should be able to swim 1,500 meters without stopping

  • You should be able to bike for at least 60 minutes at a steady pace

  • You should be able to run for at least 45 minutes at a steady pace

  • Strength and core workouts are included with video demonstrations

  • Quality workouts are spaced out by 2-3 days to ensure proper recovery

  • Your day off is Friday, your long ride is Saturday and your long run is Sunday

  • After your initial Swim Pace, Heart Rate, and Power evaluations, your zones are automatically adjusted and customized to you for each workout





  1. Busy life? Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. These plans provide time-efficient workouts - with no junk miles. Get in and get it done!

  2. Time management. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts.The objective of this plan is to improve your swim fitness with consistency and frequency. There is a lot of swimming over many days, but it all adds up to a faster swim time come race season.

  3. Test your progress. During the plan, there will be periodic testing to assess your fitness and re-adjust your Heart Rate and Power Zones. If you don’t train with HR or a power meter, that’s fine. The tests are still good training as you can also measure improvement based on time and effort.

  4. EVIDENCE! Our plans are carefully designed with evidence-based training science, technology, and wisdom from one of USAT’s highest professionally certified coaches. You will gain confidence week-by-week that you are ready for race day.




  • Coach Support: Private, Team D3 Facebook group to ask our USAT Certified Coaches questions

  • Knowledge: Premium content, instructional videos, and training tips

  • Teammates: Gain support and camaraderie from other like-minded athletes through Team D3

  • Savings: Team D3 Partner Discounts



How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
00:57:00 01:05:00
Run x3
02:39:00 01:40:00
Strength x2
01:05:00 00:35:00
Bike x2
02:11:00 01:32:00
Day Off x1
—— ——
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
00:57:00 01:05:00
Run
02:39:00 01:40:00
Strength
01:05:00 00:35:00
Bike
02:11:00 01:32:00
Day Off
—— ——
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Michael Ricci

D3 MULTISPORT, INC

D3 MULTISPORT, INC.
The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 30+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans or 1-to-1 coaching.

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$69.00 - Buy Now