10km Open Water Swim Race in 12 Weeks - Intermediate Swimmer
Lana BurlAll plans by this Coach
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Thank you for selecting this 10km (10k) Open Water Swim Race training plan, proudly presented by LB Endurance.
The plan is intended to prepare swimmers to finish a 10km open water (marathon) swim race. You may have already completed some open water triathlons or swim events up to and including 10km distance. The plan will prepare the athlete for a 10,000-meter swim event held in open water (river, ocean, lake, etc.). The race goal is to finish the race with a smile and complete training without injury.
This plan can be executed as METERS or YARDS (or a mix of both, depending on your pool options). You should have regular access to a pool as well as to open water at least once per week.
To start this plan, be capable of swimming at least three times per week. You should also be able to swim 3000 meters (or approximately 60-75 minutes, with breaks) comfortably in a single session and at least 7000 meters per week.
** If your place is slower than 2:30 per 100 yards, we suggest working one-one with a qualified swim coach to help you improve technique. LB Endurance (www.lbendurance.com) offers swim lessons and remote video swim stroke analysis. **
Each training week includes three swim workouts, one or two strength training sessions and one or two cross-training sessions (e.g. bike or run). You will also find one or two planned recovery days each week. Strength training and rest are important to maintain the body, mind and soul while preparing for an endurance event.
Swim workouts are given as time and/or distance targets.
Strength workouts use primarily bodyweight exercises and can often be performed with typical gym machines or free weights, but you can substitute similar exercises that you are familiar with, including power yoga, pilates or similar bodyweight-powered strength work.
The plan also includes several tips and reminders to help you prepare for an enjoyable event, including guidance on race fueling, gear, race planning, and hydration.
Please have a doctor’s approval before starting this, or any exercise program.
Have fun! If you have questions, or are interested in enhancing this plan, contact us at email@example.com or www.lbendurance.com. We offer plan enhancements such as swim stroke analysis and lessons, schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.
Follow us on Facebook and Instagram, and include #lbendurance on all your social media posts.
Have a great swim!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:29 hrs||3:12 hrs|
|0:38 hrs||0:40 hrs|
|1:12 hrs||1:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:29 hrs||3:12 hrs|
||0:38 hrs||0:40 hrs|
||1:12 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: