Browse More Plans

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

Author

Lawrence Cronk

All plans by this Coach
No Ratings

Length

16 Weeks

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.

Still have questions about this plan?

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!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx3
0:08 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
0:08 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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.