Theo Bierman's 2Km Open-water Swimming Plan (Novice) + Email Access to Coach: 10 Weeks
Theo Bierman's 2Km Open-water Swimming Plan (Novice) + Email Access to Coach: 10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This plan is for a first time Open Water swimmers. It is set out over a period of 10 weeks with sufficient build and recovery time. The emphasis with this plan will help you get accustomed to swimming for longer periods over longer distance and build your aerobic capacity. The emphasis is on low intensity with high bursts.
This program is amplified with a structured strength training regime that focuses on:
- Core stability
- Pull and Push routine for upper body and arm strength
- Leg strength (body weight and free weight)
These strength training routines will turn you into an open-water machine!
This plan is for any first time Open Water swimmer that can swim 30mins (not in 1 movement) in a 25m pool and wants to complete a 2Km open water swim. It is designed to cater for any novice at any level and is seen as a good base foundation to set further goals i.e Half Ironman training and above. The program is based over a 10 week period and is structured on a 3-Phased approach that builds upon previous weeks, specifically built for the novice athlete.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
00:30:00 | 01:05:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
01:28:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:30:00 | 01:05:00 | |
|
|
—— | —— | |
|
|
01:28:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
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- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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