Open water swimming 5km race plan 12 weeks
Nick de Meyer BTF level 3 Coach, TRX InstructorAll plans by this Coach
The 5km swim training plan can either be used to train for an open water swim, in a lake, river or the sea, or the swimathon. The plan starts with you swimming 3 times a week, for the first 4 weeks, then adds another session per week from then. In the first week there'll be a test session for determining your pacing. There are other fitness test and pacing control sessions throughout the plan.
Averaging 3000 metres per session after the 4th week, you'll be focusing on improving your aerobic capacity, fat burning efficiency, pacing awareness and control, with gradually longer and structured yet progressive sets every other week to build you up to be swimming 5000 metres.
There is also a sequence of technique based sessions from our swim rills book Speedy Freestyle, which will help you to maintain and hold your technique under fatigue over longer distances. Plus a weekly open water skills and drills training session once a week.
This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.
Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan.
Once you have signed up we will email you the Description Document.
Questions? Please visit us on the web at www.speedyswimming.co.uk or email Nick directly at: email@example.com
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:35 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:35 hrs||1:30 hrs|
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?