20km Open Water Swim

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Plan A: 12-Week Intermediate

• Training Goal: 20km Open Water Swim
• Fitness Level: Intermediate
• Timeline: 12 Weeks

Note: 3 sessions per week. MHR = maximum heart rate.

Weeks 1-4: Base Foundation

Day 1

• 200m warm-up
• 4x50m drills (catch-up, fingertip drag)
• 6x300m at 60% MHR
• 4x25m sprints
• 200m cool-down

Day 2

• 300m warm-up
• 6x50m drills (one-arm swim, sculling)
• 5x400m at 65% MHR
• 6x25m sprints
• 300m cool-down

Day 3

• 400m warm-up
• 8x50m drills (high elbow, zipper drill)
• 4x500m at 70% MHR
• 8x25m sprints
• 400m cool-down

Weeks 5-8: Build Endurance

Day 1

• 200m warm-up
• 4x50m drills (catch-up, fingertip drag)
• 7x400m at 65% MHR
• 4x25m sprints
• 200m cool-down

Day 2

• 300m warm-up
• 6x50m drills (one-arm swim, sculling)
• 6x500m at 70% MHR
• 6x25m sprints
• 300m cool-down

Day 3

• 400m warm-up
• 8x50m drills (high elbow, zipper drill)
• 5x600m at 75% MHR
• 8x25m sprints
• 400m cool-down

Weeks 9-10: Increase Intensity

Day 1

• 200m warm-up
• 4x50m drills (catch-up, fingertip drag)
• 8x500m at 70% MHR
• 4x25m sprints
• 200m cool-down

Day 2

• 300m warm-up
• 6x50m drills (one-arm swim, sculling)
• 7x600m at 75% MHR
• 6x25m sprints
• 300m cool-down

Day 3

• 400m warm-up
• 8x50m drills (high elbow, zipper drill)
• 6x700m at 80% MHR
• 8x25m sprints
• 400m cool-down

Weeks 11-12: Taper

Day 1

• 200m warm-up
• 4x50m drills (catch-up, fingertip drag)
• 6x400m at 65% MHR
• 4x25m sprints
• 200m cool-down

Day 2

• 300m warm-up
• 6x50m drills (one-arm swim, sculling)
• 5x500m at 70% MHR
• 6x25m sprints
• 300m cool-down

Day 3

• 400m warm-up
• 8x50m drills (high elbow, zipper drill)
• 4x600m at 75% MHR
• 8x25m sprints
• 400m cool-down