12-Week 5k Open Water Swimming Training Plan

If you’re a strong swimmer looking to take your performance to the next level, this 12-week plan is made for you. Whether you’ve already conquered a 5k open water swim or want to truly maximize your training, this plan helps you fine-tune your skills, build even more endurance, and swim smarter, not harder.

Tackle Your Challenges with Confidence

• Address plateaus, technique refinement, and translating pool speed to open water.


• 3 well-structured swims per week to balance volume, intensity, and recovery.


• Fits seamlessly into a busy schedule without overhauling your life.


• Designed to help you improve while managing other commitments.

Results-Driven Sessions

• Sessions range from 2100 to 4900 meters, designed to build endurance purposefully.


• Focus on sharpening front crawl technique and improving breathing and pace.


• Includes detailed technique tips to enhance efficiency and streamline your stroke.


• Focused work on pull, kick, and sculling for better connection to your stroke.

Sessions Tailored for Strong Swimmers

You know the importance of proper form and technique, but refining it is the key to unlocking faster times. That’s why every set includes detailed technique tips to improve your efficiency in the water. There are no unnecessary drills here—just focused technique work on your pull, kick, and overall form. You’ll also work on sculling to improve your feel for the water, helping you become more connected to your stroke.

Adaptability and Support

Whether you’re swimming in the pool or open water, this plan gives you the flexibility to train effectively in either environment. If you use a smartwatch, sessions can be synced directly for real-time guidance, making your training as seamless as possible. And if you want a deeper dive into your stroke technique, I offer remote video analysis to give you that extra edge.

About Me

Hi, I’m Chris, head coach at Efficient Endurance. With over 12 years of professional experience and a British Swimming Level 3 qualification, I specialize in helping swimmers like you get the most out of your training. My approach is simple—cut out wasted time and focus on what will make you faster and more efficient in the water. I’m here to guide you, whether you’re chasing a new personal best or simply want to feel stronger and more confident during your 5k swims.

Get the Results You Deserve

This plan is more than just completing workouts—it’s about knowing that every stroke you take is bringing you closer to your goals. You’ll build speed, endurance, and confidence, making your next 5k swim your best one yet.

Ready to Maximize Your Training?

If you're ready to turn your training into real results, let's dive in and start working toward your next goal. You’re just one click away from swimming with more purpose and efficiency than ever before!

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