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Intermediate - 24 Week - Enduraprep Long Distance Swim Plan (3-5KM Open Water / Triathlon)

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Intermediate - 24 Week - Enduraprep Long Distance Swim Plan (3-5KM Open Water / Triathlon)


Lawrence Cronk

All plans by this Coach


24 Weeks

Plan Description

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 twelve weeks.

The plan starts with swims of 1250 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, twenty four 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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
00:08:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
00:08:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Lawrence Cronk


Enduraprep Endurance Coaching

We have supported individuals from first time racers to competitive age group athletes in events from 5KM runs to multi-day challenges and IRONMAN world championships qualification.

We provide remote coaching to athletes around the globe alongside health & performance testing (VO2 max and resting metabolic rate) from our HQ in South Wales, UK.

‘Fitness Coaching Provider of The Year’ Wales Prestige Awards 2022/23

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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