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Open Water swimming and bands training program 6 weeks plan

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Open Water swimming and bands training program 6 weeks plan


Nick De Meyer

All plans by this Coach


6 Weeks

Plan Description

This open water swimming training plan by Speedy Swimming will have you ready for the open water season in no time!

Please adhere to the new open water swimming covig19 guidelines and the lake rules where you swim during the Coronoavirus outbreak. Sessions will be run adhering to strict government COVID 19 guidelines and social distancing must be adhered to at all times. Check with each lake you swim at, as the entry and exit and registration procedures might be slightly different.

Currently the only open water lakes we know that are open in the South East of England as at 19th May 2020, are Divers Cove, Marlow open water, Liquid Leisure.

Over the course of a 6 week period you'll become much more experienced and capable in open water swimming, the skills and drills you'll need, plus become a technically better swimmer, more able to hold your race pace for longer in open water

There are 4 sessions each week with 2 swim bands sessions for building swim specific strength and maintaining movement patterns for front crawl swimming, and 2 open water swim sessions

If you have any questions you can email Nick at or call on 07958635142

Nick has been an open water swim coach since 2007, learning open water coaching under Richard Stannard, and then progressing into his own swim coaching company Speedy Swimming

He has also written a swim drills book called Speedy Freestyle, and is a level 3 British Triathlon coach.

This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.

Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan. Please email Nick at to obtain your copy

Once you have signed up we will email you the Description Document.

Questions? Please visit us on the web at or email Nick directly at:

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
02:32:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
02:32:00 01:15:00

Training Load By Week

This plan works best with the following fitness devices:

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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