2km Open Water Swim
Plan A: 8-Week Beginner
- Training Goal: 2km Open Water Swim
- Fitness Level: Beginner
- Timeline: 8 Weeks
Week 1-2: Building the Basics
Sessions per week: 3 (2 pool, 1 open water)
Pool Sessions
1. Technique Focus
- Warm-up: 200m easy
- Drills: 4x50m
- Main Set: 4x50m (rest 30s)
- Cool Down: 100m easy
2. Endurance Focus
- Warm-up: 200m easy
- Main Set: 6x50m (rest 30s)
- Cool Down: 100m easy
Open Water
- Warm-up: 200m easy
- Main Set: 6x50m (rest 30s)
- Cool Down: 100m easy
Week 3-4: Increasing Distance
Pool Sessions
1. Technique and Speed
- Warm-up: 200m easy
- Drills: 4x50m
- Main Set: 4x100m (faster pace, rest 30s)
- Cool Down: 100m easy
2. Endurance
- Warm-up: 200m easy
- Main Set: 8x50m (rest 30s)
- Cool Down: 100m easy
Open Water
- Warm-up: 200m easy
- Main Set: 8x50m (rest 30s)
- Cool Down: 100m easy
Week 5-6: Building Confidence
Pool Sessions
1. Technique and Speed
- Warm-up: 200m easy
- Drills: 4x50m
- Main Set: 4x100m (faster pace, rest 30s)
- Cool Down: 100m easy
2. Endurance
- Warm-up: 200m easy
- Main Set: 10x50m (rest 30s)
- Cool Down: 100m easy
Open Water
- Warm-up: 200m easy
- Main Set: 10x50m (rest 30s)
- Cool Down: 100m easy
Week 7-8: Final Preparation
Pool Sessions
1. Technique and Speed
- Warm-up: 200m easy
- Drills: 4x50m
- Main Set: 4x100m (faster pace, rest 30s)
- Cool Down: 100m easy
2. Endurance
- Warm-up: 200m easy
- Main Set: 12x50m (rest 30s)
- Cool Down: 100m easy
Open Water
- Warm-up: 200m easy
- Main Set: 12x50m (rest 30s)
- Cool Down: 100m easy
Plan B: 4-Week Beginner-Intermediate
- Training Goal: 2km Open Water Swim
- Fitness Level: Beginner-Intermediate
- Timeline: 4 Weeks
Week 1: Building Endurance and Technique
Sessions per week: 3 (2 pool, 1 open water)
Pool Sessions
1. Technique and Endurance
- Warm-up: 400m easy
- Drills: 4x100m
- Main Set: 4x200m (rest 30s)
- Cool Down: 200m easy
2. Speed and Endurance
- Warm-up: 400m easy
- Main Set: 6x100m (faster pace, rest 30s)
- Cool Down: 200m easy
Open Water
- Warm-up: 400m easy
- Main Set: 4x200m (rest 30s)
- Cool Down: 200m easy
Week 2: Increasing Distance and Speed
Pool Sessions
1. Technique and Speed
- Warm-up: 400m easy
- Drills: 4x100m
- Main Set: 4x300m (faster pace, rest 30s)
- Cool Down: 200m easy
2. Endurance
- Warm-up: 400m easy
- Main Set: 6x200m (rest 30s)
- Cool Down: 200m easy
Open Water
- Warm-up: 400m easy
- Main Set: 6x200m (rest 30s)
- Cool Down: 200m easy
Week 3: Building Confidence and Stamina
Pool Sessions
1. Technique and Speed
- Warm-up: 400m easy
- Drills: 4x100m
- Main Set: 4x400m (faster pace, rest 30s)
- Cool Down: 200m easy
2. Endurance
- Warm-up: 400m easy
- Main Set: 8x200m (rest 30s)
- Cool Down: 200m easy
Open Water
- Warm-up: 400m easy
- Main Set: 8x200m (rest 30s)
- Cool Down: 200m easy
Week 4: Final Preparation
Pool Sessions
1. Technique and Speed
- Warm-up: 400m easy
- Drills: 4x100m
- Main Set: 4x500m (faster pace, rest 30s)
- Cool Down: 200m easy
2. Endurance
- Warm-up: 400m easy
- Main Set: 10x200m (rest 30s)
- Cool Down: 200m easy
Open Water
- Warm-up: 400m easy
- Main Set: 10x200m (rest 30s)
- Cool Down: 200m easy