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10km (100 x 100m) Swim in 12 Weeks - Intermediate or Advanced Swimmer


Lana Burl

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12 Weeks

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Plan Description

Thank you for selecting this 10km (100 x 100m) Swim training plan, proudly presented by LB Endurance.

The plan is intended to prepare swimmers to finish a a 100 x 100m swim event. "100 x 100s" is often completed with others around the start of a New Year, for a variety of reasons, perhaps to benefit a charity and/or simply to instill a sense of confidence and accomplishment.

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 any venue (most likely a pool). The goal is to finish the event 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, and some workouts can be completed outside in open water.

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 ( offers swim lessons and remote video swim stroke analysis. **

Each training week includes three swim or four 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 or 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
3:57 hrs 3:12 hrs
1:00 hrs 1:00 hrs
0:49 hrs 0:40 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:57 hrs 3:12 hrs
1:00 hrs 1:00 hrs
0:49 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.