12-Week 5k Open Water Swimming Training Plan

If you’re an intermediate swimmer looking to elevate your performance, this 12-week plan is tailored for you. Whether you’ve already completed a 5k open water swim or want to refine your skills and build endurance, this plan will help you swim smarter and stronger, without sacrificing your busy schedule.

Tackle Challenges and See Progress

• Overcome plateaus and refine your technique.


• Translate pool skills into open water performance.


• 3 focused swims per week balancing volume, intensity, and recovery.


• Fit your training into a busy schedule without feeling overwhelmed.

Purposeful Training for Lasting Results

• Sessions range from 1300 to 3900 meters to build endurance efficiently.


• Focus on improving breathing, stroke, and speed.


• Every minute spent in the water contributes to real progress.

Technique-Focused for Intermediate Swimmers

As an intermediate swimmer, you know that mastering technique is key to faster times and better efficiency. This plan prioritizes focused technique work on your pull, kick, and overall form, with each set providing clear tips to enhance your efficiency. You’ll also work on sculling to improve your water feel, helping you swim with more connection and power.

Flexibility and Expert Support

This plan is adaptable, whether you're training in a pool or open water. With smartwatch compatibility, you can sync sessions for real-time guidance, making your workouts as seamless as possible. Additionally, if you're looking for more personalized feedback, I offer remote video analysis to help you fine-tune your technique and swim even faster.

About Me

Hi, I’m Chris, head coach at Efficient Endurance. With over 12 years of experience and a British Swimming Level 3 qualification, I specialize in helping intermediate swimmers like you refine their technique and achieve new personal bests. My approach is simple—cut out wasted time and focus on the techniques that will make you faster and more efficient in the water. I’m here to guide you every step of the way, helping you swim with confidence and purpose.

Get the Results You’ve Been Working For

This plan is designed to help you reach your full potential in the water. By focusing on technique and structured training, you'll see improvements in speed, endurance, and confidence, making your next 5k swim your best one yet.

Ready to Take Your Training to the Next Level?

If you're ready to see real results from your training, let’s dive in and get started. You're just one step away from swimming with more purpose and efficiency than ever before!

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