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12 Week - 5KM Open Water | Extremely Detailed | Free Coach Support

Browse More Plans

12 Week - 5KM Open Water | Extremely Detailed | Free Coach Support

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Chris Searle - Efficient Endurance - Free Email Support

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



Efficient Endurance

12-Week 5k Open Water Swimming Training Plan


If you’re a strong swimmer looking to take your performance to the next level, this 12-week plan is made for you. Whether you’ve already conquered a 5k open water swim or want to truly maximize your training, this plan helps you fine-tune your skills, build even more endurance, and swim smarter, not harder.

Tackle Your Challenges with Confidence



  • Address plateaus, technique refinement, and translating pool speed to open water.

  • 3 well-structured swims per week to balance volume, intensity, and recovery.

  • Fits seamlessly into a busy schedule without overhauling your life.

  • Designed to help you improve while managing other commitments.

Results-Driven Sessions



  • Sessions range from 2100 to 4900 meters, designed to build endurance purposefully.

  • Focus on sharpening front crawl technique and improving breathing and pace.

  • Includes detailed technique tips to enhance efficiency and streamline your stroke.

  • Focused work on pull, kick, and sculling for better connection to your stroke.

Sessions Tailored for Strong Swimmers


You know the importance of proper form and technique, but refining it is the key to unlocking faster times. That’s why every set includes detailed technique tips to improve your efficiency in the water. There are no unnecessary drills here—just focused technique work on your pull, kick, and overall form. You’ll also work on sculling to improve your feel for the water, helping you become more connected to your stroke.

Adaptability and Support


Whether you’re swimming in the pool or open water, this plan gives you the flexibility to train effectively in either environment. If you use a smartwatch, sessions can be synced directly for real-time guidance, making your training as seamless as possible. And if you want a deeper dive into your stroke technique, I offer remote video analysis to give you that extra edge.

About Me


Hi, I’m Chris, head coach at Efficient Endurance. With over 12 years of professional experience and a British Swimming Level 3 qualification, I specialize in helping swimmers like you get the most out of your training. My approach is simple—cut out wasted time and focus on what will make you faster and more efficient in the water. I’m here to guide you, whether you’re chasing a new personal best or simply want to feel stronger and more confident during your 5k swims.



Chris Efficient Endurance Coach

Get the Results You Deserve


This plan is more than just completing workouts—it’s about knowing that every stroke you take is bringing you closer to your goals. You’ll build speed, endurance, and confidence, making your next 5k swim your best one yet.

Ready to Maximize Your Training?


If you're ready to turn your training into real results, let's dive in and start working toward your next goal. You’re just one click away from swimming with more purpose and efficiency than ever before!

Visit our website for more training plans!


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
03:08:00 01:40:00
Workouts Per Week Weekly Average Longest Workout
Swim
03:08:00 01:40:00

Training Load By Week


This plan works best with the following fitness devices:

Chris Searle

Efficient Endurance

At Efficient Endurance, we are committed to assisting individuals in elevating their running, cycling, and swimming capabilities. We offer professional, detailed technique and endurance coaching services to help you in your journey.


  • 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.
  • 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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