Intermediate - 16 Week - Enduraprep Long Distance Swim Plan (3-5KM Open Water / Triathlon / IRONMAN)
Lawrence CronkAll plans by this Coach
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:08 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:08 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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.Still have questions about this plan?