This Training Plan is for the openwater who wants to prepare for a Long Distance Swimming Race but is limited to between 4 and 6 hours of training per week.

What monitoring equipment do you require to get the most out of this training plan?

A pace clock is essential for as the training zones are expressed in %CSS (%Critical Swim Speed)

Why use this training plan?

This training plan is the high volume, higher intensity phase that follows your base training.
The training is characterised by long and short interval-type training that will build your stamina and fatigue resistance; key requirements for a great performance in a Open Water long distance swim.

What can you expect?
This plan starts at 4 hours and 14 minutes (12.8km) and builds up to a maximum of 5 hours and 50 minutes (17.5km) of swimming per week.

Session 1 is a CSS test to set your training zones.
Weeks 1 to 8: Build and Peak Training
Weeks 9 & 10: Taper Weeks
Week 11: Race Week

Access to Facilities
For the Swim Test on Day 1, access to 25m or 50m swimming pool is necessary.
You will need access to open water (fresh or saltwater) for the weekend long distance sessions.

What is included with the training plan?
Included with this plan are sport-specific flexibility and core strength plans.
Access our FREE training tools to help you accurately set up your training zones.