Open Water Swim Training Plans
Whether you're preparing for your first 1km ocean swim or building towards a marathon 20km open water event, these plans cover every distance and fitness level. Each plan includes pool sessions, open water sessions, technique drills and structured progression to get you race-ready.
Training Focus by Level
Beginner — Finish the Race
- Consistency: Stick to the plan and try not to miss any sessions.
- Technique: Focus on improving your technique, as it will make swimming easier and more efficient.
- Rest: Ensure you get enough rest between sessions to allow your body to recover.
- Hydration and Nutrition: Stay hydrated and maintain a balanced diet to support your training.
Intermediate — Improve Your Time
- Warm-up and Cool Down: Frequency of swims will usually increase, so priming the body and adding active recovery at the end of each session becomes important for performance.
- Effort: Base endurance will be stronger than beginners, so when training plans include intensity metrics, make sure you hit those with intent if your goal is to improve your race time.
- Consistency: Stick to the plan and try not to miss any sessions.
- Technique: Continue refining your stroke for efficiency.
- Rest: Ensure you get enough rest between sessions to allow your body to recover.
- Hydration and Nutrition: Stay hydrated and maintain a balanced diet to support your training.
Freestyle Drill Library
Beginner Drills
- Catch-Up Drill: Focus on one arm completing the stroke before the other arm starts.
- Fingertip Drag: Drag your fingertips along the surface of the water during recovery to promote high elbow recovery.
- One-Arm Drill: Swim with one arm while the other remains at your side, alternating each length.
- Kickboard Drill: Hold a kickboard and focus on your kick while keeping your body streamlined.
- Side-Kicking Drill: Kick on your side with one arm extended and the other by your side, switching sides each length.
- Zipper Drill: Drag your thumb up the side of your body during recovery to encourage a high elbow.
- Sculling Drill: Perform small, quick movements with your hands to feel the water and improve your catch.
Intermediate Drills
- High Elbow Drill: Focus on keeping your elbow high during the pull phase to maximise efficiency.
- Fist Drill: Swim with your hands in fists to emphasise the use of your forearms during the pull.
- Catch-Up with a Pause: Pause briefly when both hands meet in front to work on body position and balance.
- 6-3-6 Drill: Kick on your side for six kicks, take three strokes, and switch sides for another six kicks.
- Single Arm with Rotation: Swim with one arm while rotating your body fully with each stroke, alternating each length.
- Head-Up Freestyle: Swim with your head out of the water to improve your body position and kick.
- Bilateral Breathing: Practice breathing every 3 strokes to develop a balanced stroke and improve oxygen intake.
- Pull/Paddles: Use pull buoy and paddles to build upper body strength and improve catch mechanics.