12 Week 5K Open Water swim training plan - Intermediate
Author
SISU Racing
All plans by this CoachLength
13 Weeks
Typical Week
3 Swim
Longest Workout
0:30 hrs
Plan Specs
swimming intermediate
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Summary
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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www.SISUracing.co.uk
Stats
Sample Day 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
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
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
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
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
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
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.