An 8 week (pure open water) swim program - COVID-19
Peter WilbyAll plans by this Coach
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
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?