Athlete Expectations & Plan Overview

This 8-week swim training plan is designed for triathletes and open water swimmers preparing to race 2.5 kilometres in an event enviromnet not just complete the distance. It suits athletes who already have some fitness and can comfortably swim 1.5K to 2K continuously and are now ready to take the next step toward speed, endurance, and race execution.

Who Is This Plan For?
• Athletes targeting a personal best in a 2.5K open water race or pool time trial
• Triathletes seeking to boost swim speed and strength in the build-up to longer multisport events
• Intermediate to advanced swimmers who want a structured progression combining drills, endurance, pacing, and overdistance work
• Swimmers comfortable with 3 swim sessions per week, each ranging between 2500m and 3600m

If you’re unsure of your fitness level, being able to swim 2000m at a steady pace with good form is a solid baseline before starting this program.

What to Expect From the Plan

This plan follows a progressive structure over 8 weeks:
• Weeks 1–3: Focus on aerobic conditioning, technical refinement, and strength work with tools
• Weeks 4–6: Increase intensity and distance with overdistance sets, threshold swims, and race-pace blocks
• Weeks 7–8: Taper and sharpen with reduced volume, higher quality, and confidence-building race simulations

Each session includes:
• A clear purpose, warm-up, drill set, main set, and cool down
• Structured use of swim tools (pull buoy, paddles, snorkel, kickboard)
• Progressive build in both volume and intensity, ensuring race-readiness without burnout
• Specific race-prep sets like broken 2.5Ks, 1000m+ continuous swims, and pace control intervals

Communication & Coaching Support

If you’re using this plan as a self-guided athlete each session is written with clarity and purpose so you can execute it confidently without live feedback.

For athletes working directly with a coach through www.TriathlonBase.co.uk feedback may be provided via TrainingPeaks or WhatsApp based on your plan tier.

If you’re unsure how to adapt a session (e.g., you’re short on time or miss a session), feel free to reach out if you’re on a coached plan sessions can be adjusted to match your schedule recovery or technique needs.

Equipment Needed

To get the most out of this plan, please have access to the following:
• Standard 25m pool
• Pull buoy
• Kickboard
• Paddles (small & large if possible)
• Swim snorkel
• Optional: tempo trainer, stopwatch, or Garmin swim watch for pacing & splits

These tools are integrated into the sessions with specific purposes: building strength, improving posture, isolating technique, and simulating race mechanics.

💬 Testimonials

“Before this plan, I could swim 2K no problem, but I didn’t have any speed. By week 6, I felt stronger and smoother. I swam a PB in my 2.5K time trial and didn’t fade in the last kilometre massive win.”
Karen D Ironman 70.3 athlete

“The structure helped me stay consistent and motivated. Having the tools and drills built in kept it interesting and helped my catch and posture massively. Highly recommend!”
Sophie M., GB Age Group Aquathlon Qualifier