AP Racing- 2020 Open Water Swim Training Plan

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AP Racing- 2020 Open Water Swim Training Plan

Author

AP Racing

All plans by this Coach

Length

13 Weeks

Typical Week

5 Swim

Longest Workout

1:30 hrs swim

Plan Specs

triathlon half ironman

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Summary

This 12 week open water swim training program can be used as a supplement to your pool swim training or as a substitute if you do not have access to a pool facility.

These workouts bring the structure and 'measurability' of pool swimming to the open water to help you optimize your time in the water and develop swim specific strength + endurance.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:56

Andy Potts

Andy Potts Racing

I want to leave the sport better than I started with it-
I have spent my entire life training, racing and trying out new ways to get better. A lot of people helped me along the way and I want to help others by sharing my experiences and providing everyone with the best opportunity to be their best.

Join me and find your new potential.

Sample Day 1

0:45:00
Base- Swim 2k

The first two weeks are about getting your feel & strength back. We need to build our ability to hold your stroke for longer period of time.

WU:
5 minutes of easy build; get faster as the time goes on.

4 minutes as 40 kicks / 20 strokes
3 minutes at 20 strokes high turnover / 20 cruise

1 minute easy swim

DS:
8 x
30 seconds kick
30 seconds fist drill
30 seconds build your effort

1 minute easy swim

MS: 700


12 x
25 seconds build to fast
15 seconds back stroke

CD:
5-10 minutes easy cruise

Sample Day 2

0:40:00
Off Season Base- Week 1: 2k

WU: 600
5 minutes swim
5 minutes with an emphasis on a strong pull; really light kick
5 minutes as 30 seconds kick / 30 seconds swim



PreSet:
6 x
30 seconds kick
30 seconds backstroke
30 seconds freestyle(build)
30 seconds easy swim(recovery)


MS:
3 x
1 minute build
30 seconds fast
30 seconds cruise recovery

3 x
1 minute build
30 seconds kick on back
1 minute fast

CD:
5 minutes easy swim with fins or paddles or both, if you have them handy.

Sample Day 3

0:50:00

WU: (600)
4 minutes easy build
6 minutes as 1 minute kick / 1 minute swim
4 minutes as 30 seconds fast / 30 seconds cruise

PS:
6 x
30 seconds kick / 2 minutes build; Continuous

1 minute easy swimming

MS:
12 x 2 minutes; alternating 2 minutes easy-cruise / 2 minutes fast)

CD:
5 minutes easy with fins and paddles(if available)

Sample Day 5

0:45:00

WU:
10 minutes easy build
6 minutes at 1 minute kick / 2 minutes swim
4 minutes as 20 seconds fast / 1:40 easy

DS: (300)
8 x 1 minute alternating:
evens: build to fast
odds: backstroke cruise


MS: 
*throw on some fins:
1 x 6 minutes at easy/moderate pace; focus on a long smooth stroke;
1 minute easy cruise/backstroke
3 x 2 minutes at half ironman pace-effort;
1 minute easy cruise/backstroke
1 x 4 minutes at easy/moderate pace
1 minute easy cruise/backstroke
2 x 2 minutes at half ironman pace-effort
1 minute easy cruise/backstroke
1 x 1 minute at half ironman pace-effort
1 x 1 minute easy cruise

CD:
1 x 5 minutes easy cruise(fins optional)

Sample Day 6

0:50:00
Base - 2k

WU:
3 x 4 minutes continuous as
1- free
2- alternating kick / free every minute
3- alternating fast/easy by 1 minute


TS:
10 minutes continuous as:
1 minutes build to FAST
1 minute at backstroke/cruise

MS:
WEAR FINS-
2 x
2 minutes at build to 'all out'
8 minutes at easy cruise/backstroke/recovery

CD:

5 minutes easy cruise

Sample Day 8

1:00:00

WU:
5 minutes build, free
5 minutes as 30 seconds kick / 30 seconds easy
5 minutes as 30 seconds fast / 30 seconds easy

PS:
8 x
30 seconds kick / 1 minute build / 30 seconds easy

MS:
20 x
30 seconds at 'all out'
40 seconds backstroke/recovery

CD:
5 minutes easy cruise

Sample Day 9

1:10:00

WU:
10 minutes easy build
5 minutes as 20 kicks / 40 strokes

PS:
10 x
30 seconds fast / 30 seconds easy

MS:
Find an 'out and back', landmarks or buoys that are approximately 8-10 minutes apart
4 x 'out and backs' where each one gets progressively faster.

CD:
5 minutes fins and paddles.

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