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An 8 week (pure open water) swim program - COVID-19

Author

Peter Wilby

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Length

8 Weeks

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Plan Description

HOW GOOD OF A SWIMMER DO I NEED TO BE?


The plan is designed for master’s level swimmers or PeteWilbyTriathlOn EXPERIENCED swimmers. You do not need to be super-fast or competitive but you should be able to cope with a full, one-hour, front crawl training session, without having to stop or change stroke. The plan includes crucial technique drills which can help all swimmers be better but it will also really challenge and engage faster, competitive swimmers, as it balances significant endurance swims with high intensity training.


The purpose of this plan is to equip athletes with the skills, fitness and confidence to take part in four ADVENTURE SWIMS. The distance of the ADVENTURE SWIMS is not shown in this plan so you could follow this plan but include your own swims instead. More information on the ADVENTURE SWIMS can be found here: https://www.petewilbytriathlon.co.uk/swim-adventures


- LONDON BRIDGE, 2.5km, on 26th July


- BELL ROCK, 3-3.5km, on 9th August


- THATCHER ROCK, 4-4.5km, on 23rd August


- ORE STONE, ~8km, on 30th August



WHAT TO EXPECT:


This training plan includes five open water swims every week for eight weeks. The first week has sessions of between 1500m and 2000m. Each week gradually increases with a little let up in the middle for the body to absorb and refresh. The longest training swim (not including the ADVENTURE SWIMS) is 5km. The final week, including the ORE STONE swim, amounts to
20km. Without taking part in the ADVENTURE SWIMS you will swim on average 11.5km in a week and 14.5km on the longest week.


The first weeks are basic swims without much structure. As the plan continues you will need a gps device for accuracy on rep distance. Some reps are as short as 50m, some are 75m but most are easy to follow long, 500m reps. The are a few sessions with hand paddles on one including swimming in a tee shirt.


If you would like any help or advice during this plan you will have access to the INNER CIRCLE for the duration (until 30th August). At www.petewilbytriathlon.co.uk you can ask questions of myself or other members, see demonstrations or even swap out the plan for another one as long as your subscription is in date.


BEFORE TAKING THIS ON:


Be sure to always let somebody know when you are swimming in open water and only swim at lifeguarded beaches or venues. It takes some confidence to adjust to open water swimming.

Don’t rush or stress, you can follow this plan but only enter the ADVENTURE SWIMS you feel confident to complete. More information on each ADVENTURE swim can be found here: https://www.petewilbytriathlon.co.uk/swim-adventures



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
11,250m 5,000m
Workouts Per Week Weekly Average Longest Workout
Swim
11,250m 5,000m

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Pete Wilby

PeteWilbyTriathlOn

Hi,

My name is Pete Wilby. I am triathlon and open water swimming coach based by the sea in Teignmouth, Devon, UK. I coach triathletes and open water swimmers from beginner, right through to World Championship level.

My mission is to coach with a holistic perspective that helps people to excel. To summarise my philosophy, I have designed the LENS acronym (Life, Endurance training, Nutrition and Strength). This is how I - and I hope you will too - will view training and coaching.

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