5km Open Water Swim
Plan A: 8-Week Beginner
- Training Goal: 5km Open Water Swim
- Fitness Level: Beginner
- Timeline: 8 Weeks
Week 1-2: Building Base Endurance
- Monday: Rest
- Tuesday: Swim 500m, rest 1 min, repeat 3 times
- Wednesday: Rest
- Thursday: Swim 600m, rest 1 min, repeat 3 times
- Friday: Rest
- Saturday: Swim 800m continuously
- Sunday: Rest
Week 3-4: Increasing Distance
- Monday: Rest
- Tuesday: Swim 800m, rest 1 min, repeat 2 times
- Wednesday: Rest
- Thursday: Swim 1000m continuously
- Friday: Rest
- Saturday: Swim 1200m continuously
- Sunday: Rest
Week 5-6: Introducing Open Water
- Monday: Rest
- Tuesday: Swim 1200m, rest 1 min, repeat 2 times
- Wednesday: Rest
- Thursday: Swim 1500m continuously
- Friday: Rest
- Saturday: Open water swim 1000m
- Sunday: Rest
Week 7: Building Confidence
- Monday: Rest
- Tuesday: Swim 1500m, rest 1 min, repeat 2 times
- Wednesday: Rest
- Thursday: Swim 2000m continuously
- Friday: Rest
- Saturday: Open water swim 2000m
- Sunday: Rest
Week 8: Tapering
- Monday: Rest
- Tuesday: Swim 1000m continuously
- Wednesday: Rest
- Thursday: Swim 1500m continuously
- Friday: Rest
- Saturday: Open water swim 1000m
- Sunday: Rest
Plan B: 8-Week Intermediate
- Training Goal: 5km Open Water Swim
- Fitness Level: Intermediate
- Timeline: 8 Weeks
Note: MHR = maximum heart rate.
Week 1-2: Building Speed and Endurance
- Monday: Rest
- Tuesday: 200m warm-up, swim 1000m (70-75% MHR), rest 1 min, repeat 3 times, 100m cool-down
- Wednesday: Rest
- Thursday: 200m warm-up, swim 1500m (65-70% MHR) continuously, 100m cool-down
- Friday: Rest
- Saturday: 200m warm-up, swim 2000m (65-70% MHR) continuously, 100m cool-down
- Sunday: Rest
Week 3-4: Increasing Intensity
- Monday: Rest
- Tuesday: 200m warm-up, swim 1500m (75-80% MHR), rest 1 min, repeat 2 times, 100m cool-down
- Wednesday: Rest
- Thursday: 200m warm-up, swim 2000m (70-75% MHR) continuously, 100m cool-down
- Friday: Rest
- Saturday: 200m warm-up, open water swim 2500m (65-70% MHR), 100m cool-down
- Sunday: Rest
Week 5-6: Incorporating Speed Work
- Monday: Rest
- Tuesday: 200m warm-up, swim 1000m (80-85% MHR), rest 1 min, repeat 3 times, 100m cool-down
- Wednesday: Rest
- Thursday: 200m warm-up, swim 2500m (70-75% MHR) continuously, 100m cool-down
- Friday: Rest
- Saturday: 200m warm-up, open water swim 3000m (65-70% MHR), 100m cool-down
- Sunday: Rest
Week 7: Building Confidence and Speed
- Monday: Rest
- Tuesday: 200m warm-up, swim 2000m (75-80% MHR), rest 1 min, repeat 2 times, 100m cool-down
- Wednesday: Rest
- Thursday: 200m warm-up, swim 3000m (70-75% MHR) continuously, 100m cool-down
- Friday: Rest
- Saturday: 200m warm-up, open water swim 3500m (65-70% MHR), 100m cool-down
- Sunday: Rest
Week 8: Tapering and Speed Maintenance
- Monday: Rest
- Tuesday: 200m warm-up, swim 1500m (70-75% MHR) continuously, 100m cool-down
- Wednesday: Rest
- Thursday: 200m warm-up, swim 2000m (70-75% MHR) continuously, 100m cool-down
- Friday: Rest
- Saturday: 200m warm-up, open water swim 1500m (65-70% MHR), 100m cool-down
- Sunday: Rest
Plan C: 4-Week Intermediate
- Training Goal: 5km Open Water Swim
- Fitness Level: Intermediate
- Timeline: 4 Weeks
Week 1: Building Speed and Endurance
- Monday: Rest
- Tuesday: 200m warm-up, swim 1000m (70-75% MHR), rest 1 min, repeat 3 times, 100m cool-down
- Wednesday: Rest
- Thursday: 200m warm-up, swim 1500m (65-70% MHR) continuously, 100m cool-down
- Friday: Rest
- Saturday: 200m warm-up, swim 2000m (65-70% MHR) continuously, 100m cool-down
- Sunday: Rest
Week 2: Increasing Intensity
- Monday: Rest
- Tuesday: 200m warm-up, swim 1500m (75-80% MHR), rest 1 min, repeat 2 times, 100m cool-down
- Wednesday: Rest
- Thursday: 200m warm-up, swim 2000m (70-75% MHR) continuously, 100m cool-down
- Friday: Rest
- Saturday: 200m warm-up, open water swim 2500m (65-70% MHR), 100m cool-down
- Sunday: Rest
Week 3: Incorporating Speed Work
- Monday: Rest
- Tuesday: 200m warm-up, swim 1000m (80-85% MHR), rest 1 min, repeat 3 times, 100m cool-down
- Wednesday: Rest
- Thursday: 200m warm-up, swim 2500m (70-75% MHR) continuously, 100m cool-down
- Friday: Rest
- Saturday: 200m warm-up, open water swim 3000m (65-70% MHR), 100m cool-down
- Sunday: Rest
Week 4: Tapering and Speed Maintenance
- Monday: Rest
- Tuesday: 200m warm-up, swim 1500m (70-75% MHR) continuously, 100m cool-down
- Wednesday: Rest
- Thursday: 200m warm-up, swim 2000m (70-75% MHR) continuously, 100m cool-down
- Friday: Rest
- Saturday: 200m warm-up, open water swim 1500m (65-70% MHR), 100m cool-down
- Sunday: Rest