5K Open Water in 10 wks (Intermediate)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:19

This plan is for athletes who have experience in swimming and have done 2500m to 3000m swimming sessions at least 3 times a week.

The [K] sessions are Key sessions which mean they have to be completed.

The [S] sessions are Supporting sessions which mean they are not required but may be good options if you are a triathlete and want to maintain a good physical condition in the three disciplines.

For triathletes the first half (5 weeks) are focused on running as second discipline and the second half is focused on cycling as second discipline.

If the focus is to swim only (for swimmers) the Swimming sessions are the only ones they MUST complete, with some Strength sessions as for support and improve performance.

NOTE: this plan was made with support of the information from Gale Bernhardt & Nick Hansen swim workouts.

Sample Day 1
2600m
[K] SW. Endurance

WU: 200 SW

Pre-Main:
2x 200 (50L + 100K + 50L) + 20 seconds rest

MS:
300, 200, 100, 50 MOD + 20 seconds rest
200, 100, 50 Negative Split + 25 seconds rest
200 Fast + 30 seconds rest
100 Fast * 30 seconds rest
6x 100 PB + 25 seconds rest

CD:
100 K
100 SW

Sample Day 2
0:45:00
[K] Strength

Strength workout using gym equipment.

Sample Day 2
0:30:00
[S] RN. Endurance

Moderate running, not too fast.

Sample Day 3
2900m
[K] SW. Endurance

WU:
6x 100 Desc 2-2-2

MS:
2x 200 Desc + 20 seconds rest
100 MOD + 15 seconds rest
2x 200 Desc + 25 seconds rest
100 MOD + 20 seconds rest
2x 300 Desc + 30 seconds rest
100 MOD

CD:
6x 100 (50 FS + 50 BS)

Sample Day 6
2600m
[K] SW. Endurance

WU: 200 SW

Pre-Main:
2x (100 FS Drill + 100K)

MS: 3 series with 1min rest every serie.

500 (100 BS + 300 MOD + 100 Fast) + 40 seconds rest
200 K
75m MOD + 25m Fast
100 SW

Sample Day 7
2:30:00
[S] BK. Endurance

Outside. Variable terrain.

Sample Day 14
2:30:00
[S] BK. Endurance

Outside. Variable terrain.

Gloriana Zuniga A
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GZA Multisports

Endurance training plans for road running, open water swimming and triathlon.
+15 years of experience in endurance sports.
IRONMAN Certified Coach.