4 Week Open Water Training Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

4 Swim

Longest Workout

0:50 hrs swim

Plan Specs

triathlon half ironman intermediate pace based

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Summary

Intermediate 4 week swim plan to prepare you in the open water

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:36

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Back to Plan Details

Sample Day 1

0:45:00
1800m
18TSS
Monday Swim- pool

Warm up Set:
1 x 200 easy free 1 min rest interval
1 x 100 kick board
1 x 100 pull- pull buoy

Drill Set:
8 x 50 free as 25 long stretched stroke 25 sight every 4th stroke 20 sec rest interval

Main Set:
8 x 100 free build 1-4, 5-8 25 sec rest interval building from zone 1-zone 3

Warm down Set:
1 x 200 easy choice

Sample Day 3

0:45:00
2000m
28TSS
Wednesday Swim- pool

Warm up Set:
1 x 200 easy choice

Kick/Drill Set:
4 x 75 as 25 kick board 25 drill 25 swim (drill 1- left arm 2- right arm 3- scull 4- catch up) 20 sec rest interval

Main Set:
2 sets of:
1 x 100 free zone 1 25 sec rest interval
2 x 75 free zone 2 20 sec rest interval
3 x 50 free zone 3 15 sec rest interval
4 x 25 free zone 4 10 sec rest interval
(1 min rest between sets)

Sprint Set:
12 x 25 pull- pull buoy & paddles hypoxic 2-3 breaths per 25 15 sec rest interval zone 5

Warm down Set:
1 x 200 easy free/back

Sample Day 5

0:40:00
1800m
34TSS
Friday Swim- pool

Warm up Set:
1 x 400 skps (100 swim 100 kick fins & board 100 pull- pull buoy 100 swim

Main Set:
1 x 800 free negative split (400 zone 1 400 zone 2) 1 min rest interval
1 x 400 free paddles negative split (200 zone 1 200 zone 2) 2 min rest interval

Warm down Set:
1 x 200 easy mixed

Sample Day 7

0:30:00
1600m
22TSS
Sunday Swim- open water

30 minute swim in ocean/lake or dam broken down as follows:
10 min steady
10 minute build to zone 2
10 minute as 40 strokes hard 40 easy

Sample Day 8

1800m
Monday Swim- pool

20 sec rest interval between 100's

Sample Day 10

0:40:00
1900m
29TSS
Wednesday Swim- open water

40 minute swim open water as:
20 minute steady 10 minute hard 10 minute steady focus on sighting every 4-8 strokes

Sample Day 12

0:50:00
2200m
34TSS
Friday Swim- pool

Warm up Set:
1 x 100 easy
1 x 100 left/right arm fins
1 x 50 scull fins
1 x 50 catch-up fins
1 x 100 kid fins

Main Set:
20 x 50 free zone 2 10 sec rest interval/1 min after set
10 x 50 pull- pull buoy & paddles breathing 5/7 in 25's 15 sec rest interval

Warm down Set
1 x 300 easy mixed

4 Week Open Water Training Plan

$19.90 - Buy Now