Open water Swim 3km race plan 12 weeks

Average Weekly Training Hours 03:55
Training Load By Week
Average Weekly Training Hours 03:55
Training Load By Week

In this 3km swim training plan for open water events and racing you'll be swimming 4 times a week. In the first week you'll do an aerobic based 1000 metre time trial which will help you to set your aerobic threshold pace, from which the rest of the plan will be based. There will also be at regular intervals other test based swim sessions to re test your fitness, and pacing. The plan is very much based on CSS sessions (or critical swim speed). It would help if you have a tempo trainer, but is not mandatory. Throughout the course of the 12 week plan, you'll progressively add more distance, with sessions focusing on aerobic pace control, distance per stroke, open water skills and drills, and speed work. From the 5th week you'll be doing an open water training based session once a week, working on navigation, drafting, mass starts, sighting and race paced workouts. This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 2, STA, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, Ironman triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon. Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan. Once you have signed up we will email you the Description Document. Questions? Please visit us on the web at www.speedyswimming.co.uk or email Nick directly at: speedyswimming@gmail.com

Sample Day 1
0:40:00
1400m
10x100 (30 rest)

BT: WU 200m fc easy Then do 10 x 100 with 30 seconds rests. All-out effort. What was your total time for this set (or average 100 time)? cool down 200m mix of strokes

Sample Day 3
1:00:00
2500m
400's Anaerobic end

Warm Up 400 alt 100 free / 100 back 8x50 alt drill (personal weakness) / kick (use back and side kick) 100 choice easy Main Set 4x400m FC AS: #1 - 200 hard 200 mod-hard on 30s rest #2 - 400 TT pace on 30s rest #3 - 200 hard 100 steady 100 easy on 10s rest #4 - 400 TT pace Key swims are #2 and #4 - pacing is key to avoid exploding! This should be a difficult main set, requiring significant concentration for #4 Cool down 200 mix of FC/ BC easy

Sample Day 6
1:10:00
3000m
75TSS
CSS Blast it!

Warm up
300 easy freestyle
200 fins ↑ 6/1/6 ↓ freestyle B3/5/7/3...

6 x
50 freestyle (25 fast with minimal breathing + 25 easy) (+15s)
Main set
2 x through entire set below – all at CSS/100 pace
4 x
100 freestyle (+ 1 beep)
2 x
200 freestyle (+1 beep)
01:38.0 (CSS +0 /100m) 24.50 / 25m (M1 - stay with beep)
4 x
50 ignore beeper instructions and beat the beeper and start next interval on beep (very short recovery)

(take 1 beep recovery and repeat entire main set)
Cool down
200 easy choice
Tip
This is a seemingly innocent enough looking session, however once through the 100 and 200 intervals holding exactly CSS/100 pace with a whole beep recovery between each, you have the challenge of performing 4 x 50 where you have to lift your pace above threshold pace in order to secure any rest at all and not turn these 50s into another continuous 200. Can you do it? It’s very tough

Sample Day 8
0:40:00
1400m
20x50 (10

BT: WU. 
200m FC build pace on 2nd 100m
Main set 
Then do 20 x 50m FC at 85% effort with 10 seconds rests. All-out effort. What was your total time for this set (or average 50 time)?
Cool down
200 mix of strokes easy

Sample Day 10
1:10:00
3200m
CSS mix and match

Warm up
300 easy freestyle (↑ B3s ↓ B4s least favourite side)
200 fins ↑ broken arrow ↓ freestyle
100 easy freestyle – nice and loose
Videos
Build
6 x
50 freestyle (25 fast + 25 easy) (+10s rest)
Main set
All at CSS/100 pace
5 x
100 freestyle (+1 beep)
5 x
100 freestyle without Tempo Trainer Pro just using clock (+10s)
3 x
200 freestyle (+1 beep)
3 x
200 freestyle without Tempo Trainer Pro just using clock (+15s)

Cool down
100 easy choice
Tip
This is a very basic session, using the Tempo Trainer Pro to help you slide into your CSS/100 pace with a reasonable amount of rest, before repeating the same number of intervals without the beeper and with approximately 50% the rest, using the clock to give you 10s rest on the 100s and 15s rest on the 200s. Can you maintain your speed and pace awareness when not using the Tempo Trainer Pro?

Sample Day 12
1:00:00
2700m
Aerobic pace control 20x100s

Warm Up 300 FC 100 pull Main 20 x 100m FC repeats - 10-15 sec Rest Working at a level of 70-80% (MHR) 1st,6th,11th and 16th 100m bilateral every 5 Every 5th 100m use paddles (no pull) Every 3rd 100 Stroke count -2 Drills if time: 100’s of drag fingers, zips, catch up, fists, spearing -30 recovery Cool Down 100 BC 4x 25 sculling 100 BR

Sample Day 14
4000m
Twin Towers (two 1K TTs)

Warm-Up 400 free b/l 3, 200 bk, 4x50 br, 200 kick all on 10s RI Prep-Set 8x50 free on 1 min Descend 1=>4 and 5=>8 1,000m Free TT for time 80% effort, remember that the goal is to set a standard that can be beaten 1,000m Free TT for time Two goals -- dead even or negative splits and an improvement on previous time Control required in first 300 500=>750 meters is hard effort, 750=>1,000 meters is very hard effort – Roly quote, “Show me some punch!” Cool Down Fins on, 12x50 drill work – mainly slow swimming with a goal to hold perfect form – main focus is entry, catch and high elbow throughout stroke – also water polo, b/l 3, slo-mo swim, one arm with breathing on stroking side

Nick de Meyer
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