1km Open Water Swim
Plan A: 8-Week Beginner
- Training Goal: 1km Open Water Swim
- Fitness Level: Beginner
- Timeline: 8 Weeks
Week 1-2: Building the Basics
Sessions per week: 3 (2 pool sessions, 1 open water session if possible)
Pool Session 1 — Technique Focus
- Warm-up: 200m easy swim
- Drills: 4 x 50m (focus on body position, breathing, and stroke technique)
- Main Set: 4 x 25m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Pool Session 2 — Endurance Focus
- Warm-up: 200m easy swim
- Main Set: 4 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Open Water Session
- Warm-up: 200m easy swim
- Main Set: 4 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Week 3-4: Increasing Distance
Sessions per week: 3 (2 pool sessions, 1 open water session if possible)
Pool Session 1 — Technique and Speed Focus
- Warm-up: 200m easy swim
- Drills: 4 x 50m (focus on body position, breathing, and stroke technique)
- Main Set: 4 x 50m (swim at a faster pace, rest 30 seconds between each)
- Cool Down: 100m easy swim
Pool Session 2 — Endurance Focus
- Warm-up: 200m easy swim
- Main Set: 6 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Open Water Session
- Warm-up: 200m easy swim
- Main Set: 6 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Week 5-6: Building Confidence
Sessions per week: 3 (2 pool sessions, 1 open water session if possible)
Pool Session 1 — Technique and Speed Focus
- Warm-up: 200m easy swim
- Drills: 4 x 50m (focus on body position, breathing, and stroke technique)
- Main Set: 4 x 100m (swim at a faster pace, rest 30 seconds between each)
- Cool Down: 100m easy swim
Pool Session 2 — Endurance Focus
- Warm-up: 200m easy swim
- Main Set: 8 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Open Water Session
- Warm-up: 200m easy swim
- Main Set: 8 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Week 7-8: Final Preparation
Sessions per week: 3 (2 pool sessions, 1 open water session if possible)
Pool Session 1 — Technique and Speed Focus
- Warm-up: 200m easy swim
- Drills: 4 x 50m (focus on body position, breathing, and stroke technique)
- Main Set: 4 x 100m (swim at a faster pace, rest 30 seconds between each)
- Cool Down: 100m easy swim
Pool Session 2 — Endurance Focus
- Warm-up: 200m easy swim
- Main Set: 10 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Open Water Session
- Warm-up: 200m easy swim
- Main Set: 10 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Plan B: 4-Week Beginner-Intermediate
- Training Goal: 1km Open Water Swim
- Fitness Level: Beginner-Intermediate
- Timeline: 4 Weeks
Week 1: Building the Basics
Sessions per week: 3 (2 pool sessions, 1 open water session if possible)
Pool Session 1 — Technique Focus
- Warm-up: 200m easy swim
- Drills: 4 x 50m (focus on body position, breathing, and stroke technique)
- Main Set: 4 x 25m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Pool Session 2 — Endurance Focus
- Warm-up: 200m easy swim
- Main Set: 4 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Open Water Session
- Warm-up: 200m easy swim
- Main Set: 4 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Week 2: Increasing Distance
Sessions per week: 3 (2 pool sessions, 1 open water session if possible)
Pool Session 1 — Technique and Speed Focus
- Warm-up: 200m easy swim
- Drills: 4 x 50m
- Main Set: 4 x 50m (swim at a faster pace, rest 30 seconds between each)
- Cool Down: 100m easy swim
Pool Session 2 — Endurance Focus
- Warm-up: 200m easy swim
- Main Set: 6 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Open Water Session
- Warm-up: 200m easy swim
- Main Set: 6 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Week 3: Building Confidence
Sessions per week: 3 (2 pool sessions, 1 open water session if possible)
Pool Session 1 — Technique and Speed Focus
- Warm-up: 200m easy swim
- Drills: 4 x 50m
- Main Set: 4 x 100m (swim at a faster pace, rest 30 seconds between each)
- Cool Down: 100m easy swim
Pool Session 2 — Endurance Focus
- Warm-up: 200m easy swim
- Main Set: 8 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Open Water Session
- Warm-up: 200m easy swim
- Main Set: 8 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Week 4: Final Preparation
Sessions per week: 3 (2 pool sessions, 1 open water session if possible)
Pool Session 1 — Technique and Speed Focus
- Warm-up: 200m easy swim
- Drills: 4 x 50m
- Main Set: 4 x 100m (swim at a faster pace, rest 30 seconds between each)
- Cool Down: 100m easy swim
Pool Session 2 — Endurance Focus
- Warm-up: 200m easy swim
- Main Set: 10 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim
Open Water Session
- Warm-up: 200m easy swim
- Main Set: 10 x 50m (rest 30 seconds between each)
- Cool Down: 100m easy swim