10km Open Water Swim
Plan A: 12-Week Beginner
- Training Goal: 10km Open Water Swim
- Fitness Level: Beginner
- Timeline: 12 Weeks
- Sessions per week: 3 (Monday, Wednesday, Friday)
Weeks 1-4: Building Base Endurance
Week 1 — Monday
- Warm-up: 200m easy
- Technique/Drills: 200m
- Main Set: 600m
- Sprint Set: 100m
- Cool-down: 100m easy
Week 1 — Wednesday
- Warm-up: 200m easy
- Technique/Drills: 240m
- Main Set: 840m
- Sprint Set: 120m
- Cool-down: 100m easy
Week 1 — Friday
- Warm-up: 200m easy
- Technique/Drills: 300m
- Main Set: 1,050m
- Sprint Set: 150m
- Cool-down: 100m easy
Week 2 — Monday
- Warm-up: 200m easy
- Technique/Drills: 240m
- Main Set: 840m
- Sprint Set: 120m
- Cool-down: 100m easy
Week 2 — Wednesday
- Warm-up: 200m easy
- Technique/Drills: 300m
- Main Set: 1,050m
- Sprint Set: 150m
- Cool-down: 100m easy
Week 2 — Friday
- Warm-up: 200m easy
- Technique/Drills: 360m
- Main Set: 1,260m
- Sprint Set: 180m
- Cool-down: 100m easy
Week 3 — Monday
- Warm-up: 200m easy
- Technique/Drills: 300m
- Main Set: 1,200m (6x200m)
- Sprint Set: 200m (8x25m)
- Cool-down: 100m easy
Week 3 — Wednesday
- Warm-up: 200m easy
- Technique/Drills: 360m
- Main Set: 1,440m (6x240m)
- Sprint Set: 240m
- Cool-down: 100m easy
Week 3 — Friday
- Warm-up: 200m easy
- Technique/Drills: 400m
- Main Set: 1,600m (8x200m)
- Sprint Set: 200m
- Cool-down: 100m easy
Week 4 — Monday
- Warm-up: 200m easy
- Technique/Drills: 360m
- Main Set: 1,440m
- Sprint Set: 240m
- Cool-down: 100m easy
Week 4 — Wednesday
- Warm-up: 200m easy
- Technique/Drills: 400m
- Main Set: 1,600m
- Sprint Set: 200m
- Cool-down: 100m easy
Week 4 — Friday
- Warm-up: 200m easy
- Technique/Drills: 500m
- Main Set: 2,000m (10x200m)
- Sprint Set: 300m (12x25m)
- Cool-down: 100m easy
Weeks 5-8: Increasing Distance and Intensity
Week 5 — Monday
- Warm-up: 300m easy
- Technique/Drills: 400m
- Main Set: 1,600m (8x200m)
- Sprint Set: 200m
- Cool-down: 100m easy
Week 5 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 500m
- Main Set: 2,000m
- Sprint Set: 300m
- Cool-down: 100m easy
Week 5 — Friday
- Warm-up: 300m easy
- Technique/Drills: 600m
- Main Set: 2,400m (12x200m)
- Sprint Set: 300m
- Cool-down: 100m easy
Week 6 — Monday
- Warm-up: 300m easy
- Technique/Drills: 500m
- Main Set: 2,000m
- Sprint Set: 300m
- Cool-down: 100m easy
Week 6 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 600m
- Main Set: 2,400m
- Sprint Set: 300m
- Cool-down: 100m easy
Week 6 — Friday
- Warm-up: 300m easy
- Technique/Drills: 700m
- Main Set: 2,800m (14x200m)
- Sprint Set: 400m (16x25m)
- Cool-down: 100m easy
Week 7 — Monday
- Warm-up: 300m easy
- Technique/Drills: 600m
- Main Set: 2,400m
- Sprint Set: 300m
- Cool-down: 100m easy
Week 7 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 700m
- Main Set: 2,800m
- Sprint Set: 400m
- Cool-down: 100m easy
Week 7 — Friday
- Warm-up: 300m easy
- Technique/Drills: 800m
- Main Set: 3,200m (16x200m)
- Sprint Set: 400m
- Cool-down: 100m easy
Week 8 — Monday
- Warm-up: 300m easy
- Technique/Drills: 700m
- Main Set: 2,800m
- Sprint Set: 400m
- Cool-down: 100m easy
Week 8 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 800m
- Main Set: 3,200m
- Sprint Set: 400m
- Cool-down: 100m easy
Week 8 — Friday
- Warm-up: 300m easy
- Technique/Drills: 900m
- Main Set: 3,600m (18x200m)
- Sprint Set: 500m (20x25m)
- Cool-down: 100m easy
Weeks 9-12: Peak Training and Tapering
Week 9 — Monday
- Warm-up: 300m easy
- Technique/Drills: 800m
- Main Set: 3,200m
- Sprint Set: 400m
- Cool-down: 100m easy
Week 9 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 900m
- Main Set: 3,600m
- Sprint Set: 500m
- Cool-down: 100m easy
Week 9 — Friday
- Warm-up: 300m easy
- Technique/Drills: 1,000m
- Main Set: 4,000m (20x200m)
- Sprint Set: 500m
- Cool-down: 100m easy
Week 10 — Monday
- Warm-up: 300m easy
- Technique/Drills: 900m
- Main Set: 3,600m
- Sprint Set: 500m
- Cool-down: 100m easy
Week 10 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 1,000m
- Main Set: 4,000m
- Sprint Set: 500m
- Cool-down: 100m easy
Week 10 — Friday
- Warm-up: 300m easy
- Technique/Drills: 1,100m
- Main Set: 4,400m (22x200m)
- Sprint Set: 600m (24x25m)
- Cool-down: 100m easy
Week 11 — Monday
- Warm-up: 300m easy
- Technique/Drills: 1,000m
- Main Set: 4,000m
- Sprint Set: 500m
- Cool-down: 100m easy
Week 11 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 1,100m
- Main Set: 4,400m
- Sprint Set: 600m
- Cool-down: 100m easy
Week 11 — Friday
- Warm-up: 300m easy
- Technique/Drills: 1,200m
- Main Set: 4,800m (24x200m)
- Sprint Set: 600m
- Cool-down: 100m easy
Week 12 — Monday (Taper)
- Warm-up: 200m easy
- Technique/Drills: 400m
- Main Set: 1,200m (6x200m)
- Sprint Set: 200m
- Cool-down: 100m easy
Week 12 — Wednesday (Taper)
- Warm-up: 200m easy
- Technique/Drills: 300m
- Main Set: 1,000m (5x200m)
- Sprint Set: 100m
- Cool-down: 100m easy
Week 12 — Friday (Taper)
- Warm-up: 200m easy
- Technique/Drills: 200m
- Main Set: 600m (3x200m)
- Sprint Set: 100m
- Cool-down: 100m easy
Plan B: 12-Week Intermediate
- Training Goal: 10km Open Water Swim
- Fitness Level: Intermediate
- Timeline: 12 Weeks
- Sessions per week: 3 (Monday, Wednesday, Friday)
This plan incorporates heart-rate zones to guide intensity. Main sets progress from 70-75% MHR in the early weeks to 80-85% MHR during peak training. Sprint sets are performed at 85-95% MHR.
Weeks 1-4: Building Endurance and Technique
Week 1 — Monday
- Warm-up: 300m easy
- Technique/Drills: 400m
- Main Set: 1,600m (8x200m at 70-75% MHR)
- Sprint Set: 200m (8x25m at 85-90% MHR)
- Cool-down: 200m easy
Week 1 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 500m
- Main Set: 2,000m (10x200m at 70-75% MHR)
- Sprint Set: 300m (12x25m at 85-90% MHR)
- Cool-down: 200m easy
Week 1 — Friday
- Warm-up: 300m easy
- Technique/Drills: 600m
- Main Set: 2,400m (12x200m at 70-75% MHR)
- Sprint Set: 300m
- Cool-down: 200m easy
Week 2 — Monday
- Warm-up: 300m easy
- Technique/Drills: 500m
- Main Set: 2,000m at 70-75% MHR
- Sprint Set: 300m at 85-90% MHR
- Cool-down: 200m easy
Week 2 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 600m
- Main Set: 2,400m at 70-75% MHR
- Sprint Set: 300m at 85-90% MHR
- Cool-down: 200m easy
Week 2 — Friday
- Warm-up: 300m easy
- Technique/Drills: 700m
- Main Set: 2,800m (14x200m at 70-75% MHR)
- Sprint Set: 400m (16x25m at 85-90% MHR)
- Cool-down: 200m easy
Week 3 — Monday
- Warm-up: 300m easy
- Technique/Drills: 600m
- Main Set: 2,400m at 70-75% MHR
- Sprint Set: 300m at 85-90% MHR
- Cool-down: 200m easy
Week 3 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 700m
- Main Set: 2,800m at 70-75% MHR
- Sprint Set: 400m at 85-90% MHR
- Cool-down: 200m easy
Week 3 — Friday
- Warm-up: 300m easy
- Technique/Drills: 800m
- Main Set: 3,200m (16x200m at 70-75% MHR)
- Sprint Set: 400m at 85-90% MHR
- Cool-down: 200m easy
Week 4 — Monday
- Warm-up: 300m easy
- Technique/Drills: 700m
- Main Set: 2,800m at 70-75% MHR
- Sprint Set: 400m at 85-90% MHR
- Cool-down: 200m easy
Week 4 — Wednesday
- Warm-up: 300m easy
- Technique/Drills: 800m
- Main Set: 3,200m at 70-75% MHR
- Sprint Set: 400m at 85-90% MHR
- Cool-down: 200m easy
Week 4 — Friday
- Warm-up: 300m easy
- Technique/Drills: 900m
- Main Set: 3,600m (18x200m at 70-75% MHR)
- Sprint Set: 500m (20x25m at 85-90% MHR)
- Cool-down: 200m easy
Weeks 5-8: Increasing Distance and Intensity
Week 5 — Monday
- Warm-up: 400m easy
- Technique/Drills: 800m
- Main Set: 3,200m at 75-80% MHR
- Sprint Set: 400m at 85-90% MHR
- Cool-down: 200m easy
Week 5 — Wednesday
- Warm-up: 400m easy
- Technique/Drills: 900m
- Main Set: 3,600m at 75-80% MHR
- Sprint Set: 500m at 85-90% MHR
- Cool-down: 200m easy
Week 5 — Friday
- Warm-up: 400m easy
- Technique/Drills: 1,000m
- Main Set: 4,000m (20x200m at 75-80% MHR)
- Sprint Set: 500m at 85-90% MHR
- Cool-down: 200m easy
Week 6 — Monday
- Warm-up: 400m easy
- Technique/Drills: 900m
- Main Set: 3,600m at 75-80% MHR
- Sprint Set: 500m at 85-90% MHR
- Cool-down: 200m easy
Week 6 — Wednesday
- Warm-up: 400m easy
- Technique/Drills: 1,000m
- Main Set: 4,000m at 75-80% MHR
- Sprint Set: 500m at 85-90% MHR
- Cool-down: 200m easy
Week 6 — Friday
- Warm-up: 400m easy
- Technique/Drills: 1,100m
- Main Set: 4,400m (22x200m at 75-80% MHR)
- Sprint Set: 600m (24x25m at 85-90% MHR)
- Cool-down: 200m easy
Week 7 — Monday
- Warm-up: 400m easy
- Technique/Drills: 1,000m
- Main Set: 4,000m at 75-80% MHR
- Sprint Set: 500m at 85-90% MHR
- Cool-down: 200m easy
Week 7 — Wednesday
- Warm-up: 400m easy
- Technique/Drills: 1,100m
- Main Set: 4,400m at 75-80% MHR
- Sprint Set: 600m at 85-90% MHR
- Cool-down: 200m easy
Week 7 — Friday
- Warm-up: 400m easy
- Technique/Drills: 1,200m
- Main Set: 4,800m (24x200m at 75-80% MHR)
- Sprint Set: 600m at 85-90% MHR
- Cool-down: 200m easy
Week 8 — Monday
- Warm-up: 400m easy
- Technique/Drills: 1,100m
- Main Set: 4,400m at 75-80% MHR
- Sprint Set: 600m at 85-90% MHR
- Cool-down: 200m easy
Week 8 — Wednesday
- Warm-up: 400m easy
- Technique/Drills: 1,200m
- Main Set: 4,800m at 75-80% MHR
- Sprint Set: 600m at 85-90% MHR
- Cool-down: 200m easy
Week 8 — Friday
- Warm-up: 400m easy
- Technique/Drills: 1,300m
- Main Set: 5,200m (26x200m at 75-80% MHR)
- Sprint Set: 700m (28x25m at 85-90% MHR)
- Cool-down: 200m easy
Weeks 9-12: Peak Training and Tapering
Week 9 — Monday
- Warm-up: 400m easy
- Technique/Drills: 1,200m
- Main Set: 4,800m at 80-85% MHR
- Sprint Set: 600m at 90-95% MHR
- Cool-down: 200m easy
Week 9 — Wednesday
- Warm-up: 400m easy
- Technique/Drills: 1,300m
- Main Set: 5,200m at 80-85% MHR
- Sprint Set: 700m at 90-95% MHR
- Cool-down: 200m easy
Week 9 — Friday
- Warm-up: 400m easy
- Technique/Drills: 1,400m
- Main Set: 5,600m (28x200m at 80-85% MHR)
- Sprint Set: 700m at 90-95% MHR
- Cool-down: 200m easy
Week 10 — Monday
- Warm-up: 400m easy
- Technique/Drills: 1,300m
- Main Set: 5,200m at 80-85% MHR
- Sprint Set: 700m at 90-95% MHR
- Cool-down: 200m easy
Week 10 — Wednesday
- Warm-up: 400m easy
- Technique/Drills: 1,400m
- Main Set: 5,600m at 80-85% MHR
- Sprint Set: 700m at 90-95% MHR
- Cool-down: 200m easy
Week 10 — Friday
- Warm-up: 400m easy
- Technique/Drills: 1,500m
- Main Set: 6,000m (30x200m at 80-85% MHR)
- Sprint Set: 800m (32x25m at 90-95% MHR)
- Cool-down: 200m easy
Week 11 — Monday
- Warm-up: 400m easy
- Technique/Drills: 1,400m
- Main Set: 5,600m at 80-85% MHR
- Sprint Set: 700m at 90-95% MHR
- Cool-down: 200m easy
Week 11 — Wednesday
- Warm-up: 400m easy
- Technique/Drills: 1,500m
- Main Set: 6,000m at 80-85% MHR
- Sprint Set: 800m at 90-95% MHR
- Cool-down: 200m easy
Week 11 — Friday
- Warm-up: 400m easy
- Technique/Drills: 1,600m
- Main Set: 6,400m (32x200m at 80-85% MHR)
- Sprint Set: 800m at 90-95% MHR
- Cool-down: 200m easy
Week 12 — Monday (Taper)
- Warm-up: 300m easy
- Technique/Drills: 600m
- Main Set: 2,400m at 70-75% MHR
- Sprint Set: 300m at 80-85% MHR
- Cool-down: 200m easy
Week 12 — Wednesday (Taper)
- Warm-up: 300m easy
- Technique/Drills: 500m
- Main Set: 2,000m at 70-75% MHR
- Sprint Set: 200m at 80-85% MHR
- Cool-down: 200m easy
Week 12 — Friday (Taper)
- Warm-up: 300m easy
- Technique/Drills: 400m
- Main Set: 1,600m (8x200m at 70-75% MHR)
- Sprint Set: 200m at 80-85% MHR
- Cool-down: 200m easy
Plan C: 8-Week Intermediate
- Training Goal: 10km Open Water Swim
- Fitness Level: Intermediate
- Timeline: 8 Weeks
- Sessions per week: 3 (Day 1, Day 2, Day 3)
This plan uses percentage of max heart rate (% MHR) to guide effort across all sessions.
Week 1-2
Day 1
- Warm-up: 200m easy
- Technique/Drills: 4x50m (catch-up, fingertip drag)
- Main Set: 4x400m at 70% MHR
- Sprint Set: 4x25m
- Cool-down: 200m easy
Day 2
- Warm-up: 300m easy
- Technique/Drills: 6x50m (one-arm, sculling)
- Main Set: 3x600m at 75% MHR
- Sprint Set: 6x25m
- Cool-down: 300m easy
Day 3
- Warm-up: 400m easy
- Technique/Drills: 8x50m (high elbow, zipper)
- Main Set: 2x800m at 80% MHR
- Sprint Set: 8x25m
- Cool-down: 400m easy
Week 3-4
Day 1
- Warm-up: 200m easy
- Technique/Drills: 4x50m
- Main Set: 5x400m at 75% MHR
- Sprint Set: 4x25m
- Cool-down: 200m easy
Day 2
- Warm-up: 300m easy
- Technique/Drills: 6x50m
- Main Set: 4x600m at 80% MHR
- Sprint Set: 6x25m
- Cool-down: 300m easy
Day 3
- Warm-up: 400m easy
- Technique/Drills: 8x50m
- Main Set: 3x800m at 85% MHR
- Sprint Set: 8x25m
- Cool-down: 400m easy
Week 5-6
Day 1
- Warm-up: 200m easy
- Technique/Drills: 4x50m
- Main Set: 6x400m at 80% MHR
- Sprint Set: 4x25m
- Cool-down: 200m easy
Day 2
- Warm-up: 300m easy
- Technique/Drills: 6x50m
- Main Set: 5x600m at 85% MHR
- Sprint Set: 6x25m
- Cool-down: 300m easy
Day 3
- Warm-up: 400m easy
- Technique/Drills: 8x50m
- Main Set: 4x800m at 90% MHR
- Sprint Set: 8x25m
- Cool-down: 400m easy
Week 7-8
Day 1
- Warm-up: 200m easy
- Technique/Drills: 4x50m
- Main Set: 7x400m at 85% MHR
- Sprint Set: 4x25m
- Cool-down: 200m easy
Day 2
- Warm-up: 300m easy
- Technique/Drills: 6x50m
- Main Set: 6x600m at 90% MHR
- Sprint Set: 6x25m
- Cool-down: 300m easy
Day 3
- Warm-up: 400m easy
- Technique/Drills: 8x50m
- Main Set: 5x800m at 95% MHR
- Sprint Set: 8x25m
- Cool-down: 400m easy