2.4 mile / 3.8km Distance Swimming Training Plan - Beginner
Christopher HillAll plans by this Coach
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13 week swim plan perfect for athletes looking to be able to swim a 2.4 mile / 3.8km (Full) distance swim comfortably and/or quickly. Fantastic standalone swim program for those wanting to improve their swimming speed and endurance.
This plan is ideal for those athletes completing their first half distance or those wanting to improve their swim leg, from those beginner / intermediate age group athletes, all the way through to elite athletes.
Each session within this training programme is based on your own pace and developing your own speed and endurance.
Training peaks shows the maximum time and distance, please disregard this if you are a developing swimmer as each session is based on your own threshold pace. Typically, all swim sessions range between 30 - 120 minutes in the water.
The plan includes key testing, so that you can use the results from said tests to develop your threshold pace. Ready to use in your sessions going forward.
This plan includes 6 pool sessions a fortnight with a number open water swims also planned within the programme. It includes a race day and taper.
Please look under the work outs for help with terminology and exercise descriptions.
Please email email@example.com with any questions. We will answer most questions within 12-24 hours.
Chris from Recovery Lab UK coaches athletes of all levels and abilities and prides himself in sustainable training that fits around your lifestyle.
Here at Recovery Lab UK we wish you the every best with your swimming programme and would love to here about your progress. Don't forget to tag us on your social media platforms @recoverylabuk and use the hashtag #RecoveryLabUK, we would love to support you throughout your journey!
This plan is intended for athletes who have a goal to swim 3.9km in a full distance race, or for those that want to develop their swimming technique, speed and endurance. It would be helpful if you have previous swimming experience and a ability to swim 2km. This is not a learn to swim program although there is plenty of drill work to help you develop technique.
pull bouy, fins, paddles
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:09 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:09 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: