12 Week 5K Open Water swim training plan - Intermediate
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We at SISU Racing are passionate about giving you the best swimming experience possible.
With this in mind, we have specially designed a swim training plan for you. This includes detailed swim training plans for you and also other “out of the water” tips. We strongly believe that excellent preparation is vital so that you can make the most of your race. Please feel free to get in contact with us beforehand if you have any specific queries.
Below you will find a 12-week specific training plan that should get you ready for some great open water swimming. Within this 12 week plan, there will be technique specific drills and drills that use swimming aids such as kickboards, pull buoys and paddles. There is also some non front crawl swim sets which are essential to give you the full balance of swimming and to make you a more complete swimmer.
We have gradually increased the number of sessions per week leading up to your race, however this will be dependent on individuals, so don’t worry if you cant fit in as many sessions as suggested. We do however recommend that you do at least 2-3 sessions a week as a minimum to get the best from your race.
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Training Resources and advice from TrainingPeaks.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:02 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:02 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: