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12 week build to 4km SWIM (great for full distance tri swim)

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12 week build to 4km SWIM (great for full distance tri swim)


Peta Woodland

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12 Weeks

Plan Description

12 week swim plan perfect for athletes looking to be able to swim 4km in a session or 3.8km swim comfortably and/or quickly.

Each session in this plan gives a range of set lengths. eg. 3-6 x 100m gives you the option of completing 3 x 100m if you are a developing swimmer and 6 x 100 if you are a fit/fast swimmer. If you are a less developed swimmer you do the minimum option. Elite swimmers complete the longer option. The sessions are based on your own pace and developing your own speed and endurance.

Training peaks shows the maximum time and distance, please disregard this if you are a developing swimmer as there are easier options for you!

The plan includes key testing and how to use the results from the testing in your sessions going forward.

This plan includes 5-6 pool sessions a fortnight with one open water swim a month (with pool alternative). It includes a race day and taper.

Please look under the work outs for help with terminology and exercise descriptions.

Please email with any questions. We will answer most questions within 12-24 hours.

Peta from Energise Coaching coaches athletes of all levels and abilities and prides herself in sustainable training that fits in with the rest of your life.

This plan is intended for athletes who have a goal to swim 4km in a session or 3.8km in a full distance race. It would be helpful if you have swum 1.5km in a swim session but not essential. This is not a learn to swim program although there is plenty of drill work to help you develop technique.

Equipment required;
pull buoy, fins, paddles

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
03:17:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
03:17:00 01:30:00

Training Load By Week

This plan works best with the following fitness devices:

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
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  • 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.

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