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12 Week 5K Open Water swim training plan - Intermediate


SISU Racing

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4.25 (4)


13 Weeks

Plan Description

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.

SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods.

What You Get
A personal training calendar powered by TrainingPeaks.
Log workouts and analyze heart rate, power, pace and other data.
Receive optional daily workout notifications via e-mail.
Upload your workouts from over 90 compatible devices.
View workouts on the go with free apps for iPhone or Android.
Training Resources and advice from TrainingPeaks.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
00:02:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:02:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Duncan Grainge

SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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