10 Week 5K Open Water Swim training plan - advanced

Average Weekly Training Hours 02:18
Training Load By Week
Average Weekly Training Hours 02:18
Training Load By Week

This 10 week advanced programme has been designed to take you through the build up period, increase endurance, understand and achieve your required event pace, and specify periods of recovery to allow your body to adapt to the training regime and as such, increase your performance! All distances, pace times and rest intervals are offered as a guide only – please feel free to go at your own pace! However, for those people who want to be challenged, the programmes o er various interval pace times and session durations set against the goal times. Best wishes for your challenge 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
1:10:00
3000m
5K Advanced 10 week programme

This week we will begin laying the training foundations required to reach your
goal in 10 weeks’ time by establishing some simple training techniques and methodology.

Hip Driven Rotation Freestyle – this involves the swimmer performing the normal freestyle stroke, but with dramatically increased rotation generated from the hips. This assists with ending the optimum balance point in the stroke, and assists with the extension of the arms to form a longer freestyle stroke.

Warm Up:
6 x 150 swim as 50 freestyle / 50 backstroke or breaststroke / 50 freestyle (30 SRI)

Skills Development:
6 x 50 freestyle swim with Hip Driven Rotation (20 SRI)

Main Set:
8 x 200 Swim (30 SRI)

Cool Down:
4 x 50 25 Swim with strong kick / 25 swim moderate (20 SRI)

Sample Day 3
1:00:00
5K Advanced 10 week programme X-Train day

This will allow you to benefit from X training without over tiring your body. No more than 60 mins cross training. Run or Bike is ideal.

Sample Day 4
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 8
1:20:00
3400m
5K Advanced 10 week programme

Swimming is, predominantly, an endurance sport. This week we will start to put together some longer, more challenging sets to improve your swimming endurance.

Bilateral Breathing – Bilateral Breathing means breathing to one side of your body and then the other in a rhythm or tempo set out by the number of strokes between each breath. This technique assists with maintaining balance and stroke equilibrium, and can be used
to promote lung capacity.

Warm Up:
2 x 200 Continuous swim (45 SRI)
6 x 100 Swim with a pullbuoy or oat
(30 SRI)

Skills Development:
8 x 50 Bilateral Breathing
(every 3 or 5 strokes) (20 SRI)

Main Set:
2 Sets:
3 x 200 swim (30 SRI,
Pace Time Cycle 4:10)
2 x 100 swim (15 SRI, PTC 2:05)

Cool Down:
8 x 50 Backstroke or breaststroke (or a combination) (20 SRI)

Sample Day 10
1:00:00
5K Advanced 10 week programme X-Train day

This will allow you to benefit from X training without over tiring your body. No more than 60 mins cross training. Run or Bike is ideal.

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 15
1:30:00
3900m
5K Advanced 10 week programme

The second week of the endurance phase, and hopefully you are feeling the benefits in the water – with sets and sessions becoming just that littler bit easier to complete.

Freestyle 1 Arm Swimming – Swimming with 1 arm helps to isolate the stroking pattern and force generated by each of the upper limbs. 

Start in your normal freestyle swimming position. Pull with your left (or right) arm only, keeping the other arm out in front for balance. As you develop confidence in this drill, try taking the non-swimming arm down by your side and work on your body rotation also.

Warm Up:
4 x 200 swim (30 SRI)
4 x 100 25 kicking (no arms)
/ 75 swim (20 SRI)

Skills Development:
8 x 50 25 Freestyle 1 Arm Swimming / 25 swim (20 SRI)

Main Set:
2 Sets:
2 x 300 swim (30 SRI, PTC 6:00) 4 x 100 swim (15 SRI, PTC 2:05)

Cool Down:
6 x 50 Backstroke

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