This front crawl focused plan is designed to help intermediate swimmers achieve their best 3800m swim time possible, either as part of a long distance triathlon or as a stand alone swim.
In this context an intermediate is someone who can swim around 2000-2500m with breaks using primarily front crawl but can or are willing to try other strokes occasionally. This plan suggests 4 swims a week and by the end the idea is that you will be able to regularly swim around 2500m per session. While training for a slightly longer distance, the session aimed at preparing for 3800m race pace will also increase in volume towards 1 hour 30 minutes and closer to 4000m.
The plan consists of regular technique work as well as general swimming to build up aerobic fitness. While a desired swimming pace for 3800m is generally aerobic, the plan also features sessions that include speed work at and above threshold to maintain the full range of fitness is trained. Due to the shorter length of the plan and just three sessions per week, the focus lies on building up aerobic swimming ability relatively quickly towards the 3800m in big steps. If you are unsure about your swimming ability to do this, I would suggest you look at a longer plan.
Due to the lower volume of training during the week, there are no easy weeks scheduled as recovery between the sessions is enough for the volume being completed. If using this plan as part of your triathlon training send an e-mail or book a consultation to ask how best to adjust the plan to fit everything together.
I’m a high-performance triathlon and endurance coach with 20+ years of experience coaching athletes from beginner to elite level, including World and National Champions. With Master’s degrees in Exercise Physiology and Sport Psychology, I combine evidence-based training with mindset support to help athletes improve sustainably. I offer personalised coaching, race preparation, performance analysis, and athlete development across all triathlon, running, cycling and swimming distances.