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.