This 24-week plan is for anyone who wants to feel relaxed and in control when swimming 3-5km in open water. With just two swims per week, it gently develops your stroke efficiency, aerobic fitness and water confidence with 'bang for buck' sessions.
What’s inside:
2 focused swims each week starting at around 30 minutes.
Progressive endurance sets to build comfort up to 3 km and longer
Technique drills for breathing, balance and stroke timing
Intro to open-water skills: sighting, turning, starting/finishing calmly
Recovery weeks to keep progress sustainable
Sessions upload easily to smart watches
Who it’s for:
New open-water swimmers or triathletes moving beyond the pool
Anyone able to swim ~200–300 m continuously who wants to extend safely to 3 km
Fitness swimmers who prefer low-frequency, high-impact sessions
By race day or your first long open water session session, you’ll be able to swim up to 3 km with control — and enjoy the experience.
At Enduraprep we coach athletes of all levels — from first-time racers to competitive age-groupers chasing IRONMAN or Gran Fondo World Champs slots. Our athletes have taken on everything from 5 km runs & sprint triathlons to multi-day ultra-marathons & extreme challenges.
We provide remote coaching to athletes worldwide, supported by performance testing (VO₂ max & resting metabolic rate) in South Wales, UK. Plus training camps at our base in training paradise, The Kamnik Savinja Alps, Slovenia.