16-Week Advanced Open-Water Swim Plan — Endurance to 5 km
Ready to extend your open-water range or sharpen performance for longer triathlon or swim event? This 16-week plan builds endurance and efficiency for distances up to 5 km. With three progressive swims per week, you’ll develop the stamina and pacing skills to handle long continuous efforts in rivers, lakes or the sea.
What’s inside:
3 structured sessions weekly (45–75 min)
Long aerobic sets plus threshold and pacing work
Open-water skills such as sighting
Recovery and taper weeks to ensure peak freshness
Who it’s for:
Triathletes targeting Ironman distances
Fitness swimmers aiming for 4–5 km continuous swims
Confident open-water athletes seeking stronger pacing and durability
By the end of the plan you’ll have the endurance, technique and composure to cover 5 km open water efficiently — and step onto the start line ready to enjoy it.
At Enduraprep we coach athletes of all levels — from first-time racers to competitive age-groupers chasing IRONMAN or Gran Fondo World Champs slots. Our athletes have taken on everything from 5 km runs & sprint triathlons to multi-day ultra-marathons & extreme challenges.
We provide remote coaching to athletes worldwide, supported by performance testing (VO₂ max & resting metabolic rate) in South Wales, UK. Plus training camps at our base in training paradise, The Kamnik Savinja Alps, Slovenia.