Advanced - 16 Week - Enduraprep Long Distance Swimming Plan (3-5KM Open Water / Triathlon)

Author

Lawrence Cronk

All plans by this Coach

Length

16 Weeks

Typical Week

3 Swim

Longest Workout

1:00 hrs

Plan Specs

swimming advanced

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Summary

Welcome to the Enduraprep long distance swim plan.

This plan is based on three swims per week with a suggestion of a fourth swim after six weeks.

The plan starts with swims of 1800 metres. You will complete progress checks and each week perform one speed swim, one endurance swim and one strength swim. The speed swim focuses on building speed and efficiency through shorter intervals, the endurance swim builds stamina through longer steady intervals and the strength swim will do exactly that, build strength and power.

This plan is perfect for the intermediate to advanced long distance triathlete or for someone taking on an open water swim event.

We created these efficient 'bang for buck' sessions so that the competitive triathlete or open water swimmer can keep improving and work towards their goals.

The plan peaks with pool sessions of 4000 metres. If you event is longer, 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. Plus some of the suggestions for open water swimming would allow you to swim further in open water sessions if you need to.

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!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:08

Enduraprep

Lawrence Cronk

Enduraprep Endurance Caching

We have supported individuals from first time racers to competitive age group athletes in events from 5KM runs to multi-day challenges and sub ten hour Iron distance triathlon finishes.

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

Back to Plan Details

Sample Day 1

1800m
Speed Swim - 100's

Maintain a consistent strong effort for each of the intervals. RPE 8.

If using CSS then hit your CSS pace.

Sample Day 3

2500m
Strength - Swim/Pull/Swim

Sample Day 5

1200m
CSS Test

This is a test swim session to establish your Critical Swim Speed (CSS), your threshold pace in the water.

It is a simple session involving two time trial efforts: a 400M rep and a 200M rep. Other than these hard efforts your swimming should generally be easy and relaxed.

Allow a good period of rest between the test reps, at least 5 minutes. You may include a very easy and short amount of swimming (100M) during this recovery.

Record your 200M and 400M times and use the Critical Swim Speed Calculator link below to work out your CCS Pace (time / 100M).

You can update your CSS on Training Peaks by clicking your name (on the website calendar, not the app) then 'Zones' scroll down to 'Pace' add 'Swim' and update your swim 'Threshold Speed' as time / 100M.

http://www.swimsmooth.com/css-calculator.html

Sample Day 8

2300m
Speed Swim - Broken 200's

Maintain a consistent strong effort throughout the main set.

If using CSS pacing then aim to hit your CSS.

Sample Day 10

2400m
Strength - Pull/Sprint

Sample Day 12

2400m
Endurance Pyramid

A simple pyramid aimed at building endurance. Aim for consistent pacing throughout.

CSS + 10" if you use CSS pacing.

Sample Day 15

2400m
Speed Swim - 200's

Maintain a consistent strong effort for each of the intervals.

If using CSS then hit your CSS pace.

Advanced - 16 Week - Enduraprep Long Distance Swimming Plan (3-5KM Open Water / Triathlon)

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