Beginner - 30 Week - Enduraprep Long Distance Swimming Plan (3-5KM Open Water / Triathlon / IRONMAN)
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Welcome to the Enduraprep long distance swim plan.
This plan is based on two swims per week with a suggestion of a third swim after fifteen weeks.
The plan starts with swims of 1800 metres that are very technique focused with short repetitions and plenty of recovery. As the plan develops you will complete progress checks and each week perform one speed swim and one endurance swim. The speed swim focuses on building strength and speed through shorter intervals. The endurance swim builds stamina through longer steady intervals.
This plan is perfect for the first time long distance triathlete or for someone taking on an open water swim event.
We created this plan as we are fully aware that most triathlon and swim plans have three or more sessions per week. We understand that for many people this is simple not feasible. We created these efficient 'bang for buck' sessions to make sure you can really improve your swimming with just two swims per week.
The plan peaks with sessions of 4000 metres. Don't panic, thirty weeks is a long time and if you are consistent you will get there. If your swim event is longer than 4000 metres, I wouldn't worry, this plan is certainly powerful enough to prepare you for a swim of 5, 6 or even 7 kilometres in open water.
We'd love to hear how you get on with following this plan. Follow us on socials @enduraprep and be sure to tag us in your training snaps. We look forward to seeing you in action!
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?