Open Water 8-12 mile (Level 1)
Open Water 8-12 mile (Level 1)
Length
21 Weeks
Plan Description
- 20 week training plan targetted for 8-12 mile Open Water competition as A-Race
- Athlete should have a swimming base that includes 2-3 swims a week, each swim 2000-2500 yards, as a starting point.
- Plan covers: pool workouts for pacing and technique, open water workouts, dry land conditioning and mobility work, and some cross-training
- For pool workouts, swimmer should have fins or zoomers (short fins), paddles, buoy & kickboard. Swim snorkel is highly recommended
- Workouts are written on a "Perceived effort" scale from 0-100%. And pacing is set based on Critical Swim Speed (with a workout early on to test and calculate that).
- Links to YouTube videos provided for swim drills.
- Plan progresses to a peak week of swims >6miles.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x4
|
00:55:00 | 01:30:00 |
|
Other
x2
|
01:35:00 | 01:00:00 |
|
Strength
x1
|
01:06:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:55:00 | 01:30:00 | |
|
|
01:35:00 | 01:00:00 | |
|
|
01:06:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
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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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