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Intermediate - 16 Week - Enduraprep Long Distance Swim Plan (3-5KM Open Water / Triathlon / IRONMAN)


Lawrence Cronk

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16 Weeks

Plan Description

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!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
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 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.

  • 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.

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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