Beginner - 24 Week - Enduraprep Long Distance Swimming Plan (3-5KM Open Water / Triathlon)
Author
Lawrence Cronk
All plans by this CoachLength
24 Weeks
Typical Week
2 Swim
Longest Workout
1:00 hrs
Plan Specs
swimming beginner
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Summary
Welcome to the Enduraprep long distance swim plan.
This plan is based on two swims per week with a suggestion of a third swim after twelve weeks.
The plan starts with swims of 1250 metres that are very technique focused with short repetitions and plenty of recovery. As the plan develops you will complete progress checks and each week perform one speed swim and one endurance swim. The speed swim focuses on building strength and speed through shorter intervals. The endurance swim builds stamina through longer steady intervals.
This plan is perfect for the first time long distance triathlete or for someone taking on an open water swim event.
We created this plan as we are fully aware that most triathlon and swim plans have three or more sessions per week. We understand that for many people this is simple not feasible. We created these efficient 'bang for buck' sessions to make sure you can really improve your swimming with just two swims per week.
The plan peaks with sessions of 4000 metres. Don't panic, twenty four weeks is a long time and if you are consistent you will get there. If your swim event is longer than 4000 metres, 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.
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!
Stats
Sample Day 1
This drill helps you work on your stroke while isolating the movements of one arm at a time.
Have a look at this clip for guidance on single arm stroke https://youtu.be/6AcfrZ51sf0
Sample Day 4
An endurance swim with some technique work.
Swimming with a clenched fist encourages a high elbow catch and use of the forearm to pull through the water.
Aim for CSS+10" for the swims if you use CSS pacing.
Sample Day 8
Medium effort swimming whilst focusing on technique.
Aim to keep the times of each 150 consistent (within 0-5 seconds).
Kicking drill with board. Focus on: Squeeze buttocks together, legs straight with slight flex at knee, drive movement from the hips. Take a look at this clip for guidance: https://youtu.be/KK563K_DZP0.
Sample Day 11
Aim for consistent medium efforts for the swim and pull.
Use fins if you have them for the kick and your pool allows them.
Aim for CSS +10" for the swim interval if you use CSS pacing.
Pull = Swim with pull buoy between thighs. Keep legs straight, core tight and point toes.
Kicking drill - A useful clip here:
https://youtu.be/KK563K_DZP0
Sample Day 15
The catch up drill works on many areas of freestyle technique at once. Focus on keeping a streamlined position during the drill, hips and feet should be close to the surface, eyes looking down and then only to the side to breathe, not up at the ceiling.
Have 20-30" recovery between intervals. Longer if you need, focus on technique.
Take a look at these clips for guidance https://youtu.be/c-K60eMHVCM
https://youtu.be/KK563K_DZP0
Sample Day 18
Aim for consistent medium efforts for the swim and pull.
Use fins if you have them for the kick and your pool allows them.
Aim for CSS +10" for the swim interval if you use CSS pacing.
Pull = Swim with pull buoy between thighs. Keep legs straight, core tight and point toes.
Kicking drill - A useful clip here:
https://youtu.be/KK563K_DZP0
Sample Day 22
Focus on quality front crawl technique for every interval. Aim to stay calm in the water with breathing relaxed. Do not look to work hard during this session.
Take longer rest if technique starts to fail.
A useful clip here - https://youtu.be/SONx52cyltI