12 Week 5K Open Water swim training plan - Intermediate

Average Weekly Training Hours 00:02
Training Load By Week
Average Weekly Training Hours 00:02
Training Load By Week

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. www.SISUracing.co.uk

Sample Day 1
1900m
5K Wk 1, Swim 1

Warm Up
500 easy
Think about relaxed stroke, making the most of each pull

Main Set
4 x 250 fc swim
Long relaxed stroke, aim to swim each 250 on the same time

20 seconds between each 250

8 x 50 as 25drill (choice) / 25 swim choice
15 seconds between each 50
Make the most of this time to think about "perfect stroke"

Swim Down 400
Session based around relaxed swimming, concentrating on technique throughout

Sample Day 3
2400m
5K Wk 1, Swim 2

Warm up

300 swim as 200 pull, 100 kick

Swim straight through
Making sure all of your body is fully warmed up

12x100 as 4x100's kick/pull/swim (choice of stroke)
15 seconds between each 100

Within each set of 4x100, try and increase the pace by 1-2 seconds per 100

Swim Down
8x75 as 25 kick/drill/swim (choice of stroke)
15 seconds between each 75
Ensure you aim for perfect stroke on drill and put into practice on the swim

Sample Day 5
2400m
5K Wk 1, Swim 3

Warm Up
3x200 fc swim
20 seconds between each 200

Gently increase pace each 200m to get warmed up for the start of the main set!

Main Set

5x300 fc as odd numbered 300 swim, even numbered pull
20 seconds between each 300

Try and stroke count all the way through and keep it consistent throughout

Warm Down

300 as 100 fc/bc/fc

Sample Day 9
3300m
5K Wk 2, Swim 1

Warm Up
200 swim/kick/drill/pull choice


Main Set
4x250 fc pull - increasing pace. 8x125 fc swim keep same pace as 3rd 250
20 seconds throughout but take extra minutes rest after the 250's

Stretch out on the 250's and aim to glide on each stroke. On the 125's keep hold of that long stroke when getting tired

Swim Down 5x100 fc swim
20 seconds rest between each 100. Stay nice and relaxed.

Sample Day 11
2300m
5K Wk 2, Swim 2

Warm Up
400 easy
Think about relaxed stroke, making the most of each pull

Main Set

6x250 fc swim, progressing 1-3, then 1-3 again!
20 seconds between each 250
Aim to hold a high level of technique throughout even when increasing pace

Swim Down 
8X50 as 25 kick (choice) / 25 swim choice
15 seconds between each 50
Try and do the kick without a float.

Sample Day 13
2700m
5K Wk 2, Swim 3

Warm Up

300 swim / 200 pull / 100 drill
Swim straight through

Main Set
15x100 fc –
1st 5 steady, 2nd 5 increase pace,
last 5 hold pace
15 seconds rest between each 100

Really think about your stroke and making it long.

Swim Down
8x75 as 25 kick/drill/swim,
at least 4x75 no fc!

Sample Day 15
2400m
5K Wk 3, Swim 1

Warm Up

6x100 fc swim
15 seconds between each 200
Gently increase pace each 100m to get warmed up for the start of the main set!

Main Set

6x250 fc pull
20 seconds between each 250
Try and stroke count all the way through and keep it consistent throughout

Swim Down 
300 as 100 fc/bc/fc
Try and do the kick without a float.

Duncan Grainge
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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