Open water swimming 5km race plan 12 weeks
Author
Nick de Meyer BTF level 3 Coach, TRX Instructor
All plans by this CoachLength
12 Weeks
Typical Week
4 Swim
Longest Workout
1:30 hrs
Plan Specs
swimming beginner intermediate advanced masters pace based strength base period
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Summary
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: speedyswimming@gmail.com
Stats
Sample Day 1
WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 3 x 500 at T-pace (45”). CD: 100 drill. 50 kick easy. 300 swim good form. Total—2250
Sample Day 3
WU: 50 pull, 50 kick, 50 swim done 4 times. MS: 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 1 x 75 fastest of workout (easy 25 swim). CD: 200 easy swim. Total—2650
Sample Day 5
WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick, 100 swim. MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.” CD: At and easy pace/effort swim 700. Total—2200
Sample Day 8
WU: Build effort on each rep. 100 swim, 100 kick, 100 swim, 100 kick, 100 swim. MS: Each numbered set is done non-stop as a 200. #1—100 easy, 50 mod, 50 fast (10”). #2—50 easy, 100 mod, 50 fast (20”). #3—50 easy, 50 mod, 100 fast (30”). #4—100 fast, 50 easy, 50 mod (20”). #5—50 fast, 100 easy, 50 mod (10”). #6—50 fast, 50 easy, 100 mod. (60”) Repeat the entire set (#1-#6). CD: 150 easy with drills. Total: 3050
Sample Day 10
WU: Start slow and gradually build pace/effort. 4 x 100 done as 50 swim, 50 kick 8 x 50 done as 25 drill (your limiter), 25 swim MS: 5-6 x 200 (10”) at T-pace + 5 sec CD: 200 easy. Stretch out your stroke Total 2000-2200
Sample Day 12
WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate. MS: Start slow and decrease times for each 300. 4 x 300 (30”) at aerobic effort (slower than T-pace). Kick 50 easy. 3 x 300 (30”) at aerobic effort (less than T-pace). Kick 50 easy. 2 x 300 (30”) at aerobic effort (less than T-pace). CD: 100 drill of your choice, 300 swim. Total: 3500
Sample Day 15
WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 300 at T-pace. 50 kick easy. 250 at T-pace. 50 kick east. 200 at T-pace. 50 kick easy. 150 at T-pace. 50 kick easy. 100 at T-pace. 50 kick easy. CD: 100 drill. 50 kick easy. 300 swim good form. Total—2000