Your 12 Week Advanced 5km Swimming Training Plan from a Level 3 British Triathlon Coach
Welcome to your Open Water Swim Plan which is ideal if your event is up to 5Km in length.
The plan is designed to get you in top swimming shape for your key race of the season.
Suitable if you are an advanced open water swimmer or triathlete needing a training plan to follow to complete the distance and race at your best.
While open water events of under 5km might seem significantly more achievable than 10km or 25km ultra swims good preparation and the right training is still absolutely essential for not only being competitive in your age group but actually completing the distance.
In this plan is a guide for preparing for your first, or fastest 3.8km or 5km open water swim.
Your plan includes:
- 2-4 swimming sessions a week
- A swim specific strength session every week
- Swimmers stretch routine
- Swimming and racing tips
- Structured swimming sessions you can send to your Garmin and other watches. Heart Rate and RPE.
Before you start this plan you should be able to swim for 1 hour freestyle/front crawl stroke.
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So if you would like face to face swim coaching please get in touch.
Karen is a specialist ASA and WOWSA qualified open water swimming coach, IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach and Coach Educator.
She is also a qualified Personal Trainer so all of the S & C sessions are tried and tested.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and Swimming event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.