Bridges to Bluffs 10k Swim

Average Weekly Training Hours 04:46
Training Load By Week
Average Weekly Training Hours 04:46
Training Load By Week

This 20 week plan is for both beginner open water swimmers as well as seasoned veterans. The plan begins with only 3hours of swimming in the first week. The plan slowly builds from 3 swims a week to 4. Plan includes Transition, Base, Build, and Peak phases before you enter into your 2 week taper leading up to the big race. You will finish this plan a faster and more confident open water swimmer. Don't be surprised if this is the first of many open water swim races! For any questions about terminology and structure. Please email c26coach@gmail.com

Sample Day 2
1:00:00
25 x 25s

200 warm up with Pull buoy. Then right into 25x 25s all out sprint on :30 sec rest. No drills. No thinking. Just get faster. Get faster. Get faster. 200 easy easy. 10 x 50's with 15 fast and 35 easy. Same thoughts as before.

Sample Day 4
1:00:00
Swim 1

200 swim easy warm up, 10x 50's on 15 sec rest as ( 15 fast, 35 easy ), 5 x 100's on 15sec @ 75-80%, 200 easy, 12 x 50's FAST on :20 sec

Sample Day 7
1:00:00
8 x 400s

200ez 4 x (75m on 1:30, 50m on :60, 25m on :40) 8 x 400m pull buoy and band. Hold same time and try for same stroke rate for all. :15sec rest 6 x 25m kick fast on :10 rest 100ez cool down

Sample Day 9
1:00:00
50 x 25s

200 warm up with Pull buoy. Then right into 50x 25s all out sprint on :30 sec rest. No drills. No thinking. Just get faster. Get faster. Get faster. 200 easy easy. 10 x 50's with 15 fast and 35 easy. Same thoughts as before.

Sample Day 11
1:00:00
Swim 5

200 swim easy warm up, 10x 50's on 30 sec rest as ( 15 fast, 35 easy ), 20x25'ss on 20sec @ 75-80%, 200 easy, 12 x 50's FAST on :20 sec

Sample Day 14
1:15:00
aerobic 200's

200 easy. 5 x 200 easy on 10 sec rest. 4 x 200 easy-mod on 10 rest, 3 x 200 mod on 15 rest, 2 x 200 mod hard on 20 rest. 1 x 200 fast. 200 easy cool down

Sample Day 16
1:15:00
heart rate 25's

warm up. 200. 2 x 100, 2 x 50. Take 10 sec rest between swims. main set. 40 x 25s as 3 fast and 1 easy on :40 sec. Then 1000 esay pull.