0-18 Week 3.8k-5km Long Distance Race SWIM ONLY (72 Sessions): Paces Between 1:45-2:30 CSS
0-18 Week 3.8k-5km Long Distance Race SWIM ONLY (72 Sessions): Paces Between 1:45-2:30 CSS
Length
18 Weeks
Plan Description
18-week swim plan for 3800m-5km. Improve technique, speed, & confidence. Includes free basic Training Peaks account!
Quick Word From Jen... | Plan Overview
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LEVEL: BEGINNER - COMPETITIVE
If this plan isn’t the right fit for you, no worries! Check out my other Training Plans to find the perfect match for your needs.
Max Week
Train Smarter 🏊 Not Harder
Sync your swim plan with over 100 devices and apps. Track your progress easily (NB: Swims won't send details to Garmin connect unless set as structured).
Your 🤸♀️ 5 Day Stretch Plan
As a biomechanics coach, I know that efficient swimming starts with optimising how your body moves. That’s why this plan includes stroke-specific sessions to improve flexibility and refine your biomechanics. These exercises enhance stroke mechanics, boosting efficiency and reducing injury risk. As part of Team JC, you’ll get free access to follow-along videos, making it easy to incorporate them into your routine for more powerful, controlled swimming.
🏆 Stay Ahead with Team JC
When you join Team JC, you’re not just getting a plan—you’re becoming part of a supportive community of athletes. You'll stay up to date with cutting-edge training research, receive exclusive content like videos and expert tips, and get access to all future updates for free. It’s a growing community where you can connect, learn, and push yourself to new heights, all while having direct access to me for any support you need along the way.
Lifetime Access + Free Updates!
This plan comes with a 30-day money-back guarantee, so you can buy with confidence. Plus, when you buy this plan, you'll get a free basic TrainingPeaks account, where the plan will stay for repeated use – perfect for future training! You'll also receive all updates to the plan at no extra cost, ensuring your training stays current and effective.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x4
|
02:31:00 | 01:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:31:00 | 01:10:00 |
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.