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Open water swimming 5km race plan 12 weeks

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Open water swimming 5km race plan 12 weeks


Nick de Meyer BTF level 3 Coach, TRX Instructor

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12 Weeks

Plan Description

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 or email Nick directly at:

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
02:36:00 01:30:00
Workouts Per Week Weekly Average Longest Workout
02:36:00 01:30:00

Training Load By Week

This plan works best with the following fitness devices:

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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