A 16 week, 10km, EXPERIENCED SWIMMER training plan (for swimmers with CSS 01:50 or faster)
A 16 week, 10km, EXPERIENCED SWIMMER training plan (for swimmers with CSS 01:50 or faster)
Plan Description
INTRODUCTION
This is a 16 week, 10km SWIM training plan for somebody who currently swims at around 01:35/100m pace for a 1500m. If you swim between 01:15/100m pace to 01:50/100m pace, this plan will work for you.
The plan is designed for an early summer 10km open water (OW) swim in the UK. Therefore the OW swimming begins later and doesn't consist of much time swimming. The majority of training is pool based.
All training requires a metronome to a set beep. For this I recommend the Finis Tempo Trainer. Alongside swim training is a basic, core, strength, and circuits cycle to complement the physiological adaptations.
WHO THIS PLAN IS FOR
This training plan would suit a sea swim or lake swim alike. The plan best suits someone who is relatively experienced in swimming and would like a training plan to complement and motivate for the task in hand.
FOLLOWING THIS PLAN
The training plan was originally created for a seasoned 10km swimmer competing in the Great Swims, UK. The plan has been adapted and re-set-out to cater for any open water 10km swimmer although experience and technique is a must to begin this plan.
The training in this plan is set using critical swim speed (CSS). This is shown as CSS/100m pace. For almost all the pool sessions you will need a tempo trainer to measure and maintain your training zone.
BEGINNING THIS PLAN
The plan starts with three swim sessions per week and one strength session. Some strength sessins require basic weights. The longest session in the first week is around one hour 15 minutes and 3.3km.
WHAT TO EXPECT FROM TRAINING
The longest week consists of four swimming sessions and two strength. The most swim sessions in a week is five. The longest distance swam (not including the event) is 6.1km and the longest week is 7.5 hours. Every so often, it is intended you go slightly easier for a week.
BEFORE YOU START
It is only safe to do long open water swims with supervision, make yourself visible with a bright swim hat and/or a tow buoy, if you have to be on your own, go to a life-guarded area. In the final 6 weeks there are some longer open water swims which require nutrition practice. Plan ahead and try to find a qualified assistant to be by your side on a solid craft, this person can look after your feeds for you.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x4
|
05:03:00 | 02:45:00 |
|
Strength
x1
|
00:55:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:03:00 | 02:45:00 | |
|
|
00:55:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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