10km Front Crawl Open water swim plan
10km Front Crawl Open water swim plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
20 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is a progressive training plan building you up from swimming consistently 2500m per session to a 10km open water swim event over 20 weeks using structured swim training sessions using the Training Peaks workout builder.
This plan will build you up gradually over a number of weeks in terms of distance and paicng, whilst also focusing on technique and core strength each week. Your biggest weekend of swimming will be just over 8km, we wouldn't recommend doing more than this as your body will start breaking down and not recovering as well or quickly and could go into a catabolic state ie risk of moving into over reaching / over training.
This is also why we have swims on both days at the weekends to limit this.
Make sure you are having enough protein to support your training, and on hard days have 1.6g of protein per kg of bodyweight. On easier normal days have 1.2-1.6g of protein per kg of bodyweight. On a rest day you can have 0.75g
Refuel your body well, with complex carbohydrates, and stay hydrated throughout the course of this plan
We would recommend checking in with your coach every 4-6 weeks to check and potentially update your swim training zones, upon which the plan is based on.
Here is the link to connect your training peaks account to my coaching account on Training Peaks. If you wanted to have a coaching catch up at the same time this would be £30 for 30 minutes.
https://home.trainingpeaks.com/attachtocoach?sharedKey=TBD3G4EFN6PNG
Having completed many 5km events and open water swims, and also the Dart 10km river swim in Devon, we know that trying to swim 10km in a pool is unlikely to happen, due to the time, and possible boredom, hence why we have split the longer sessions over 2 days at the weekends. You will still feel a good training effect, whilst being able to restore some glycogen stores and rehydrate over 24 hours.
British Triathlon Level 3 Coach
STA level 2 Swim Teacher
Nowca STA Level 2 Open Water Swim coach
Training Peaks Level 2 Accredited coach
Founder and Head Coach for Speedy Swimming
How it Works
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Track Your Progress
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Training Plan Sample Week
Sunday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x4
|
01:41:00 | 01:50:00 |
|
Strength
x3
|
01:38:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:41:00 | 01:50:00 | |
|
|
01:38:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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