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Open Water up to 5k Swimming Training Plan | 12 wks | INT | Pool & OW | S&C | Email access to coach

Browse More Plans

Open Water up to 5k Swimming Training Plan | 12 wks | INT | Pool & OW | S&C | Email access to coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell Level 3 BTF & IRONMAN U Certified

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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Your 12 Week 5km Swimming Training Plan from a Level 3 British Triathlon Coach

Welcome to your Open Water Swim Plan which is ideal if your event is up to 5Km in length.

The plan is designed to get you in top swimming shape for your key race of the season.

Suitable if you are an intermediate open water swimmer or triathlete needing a training plan to follow to complete the distance and race at your best.

While open water events of under 5km might seem significantly more achievable than 10km or 25km ultra swims good preparation and the right training is still absolutely essential for not only being competitive in your age group but actually completing the distance.

In this plan is a guide for preparing for your first, or fastest 5km open water swim.

Your plan includes:
- 2-4 swimming sessions a week
- A swim specific strength session every week
- Swimmers stretch routine
- Swimming and racing tips
- Structured swimming sessions you can send to your Garmin and other watches. Heart Rate and RPE.

Before you start this plan you should be able to swim for 1 hour freestyle/front crawl stroke.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So if you would like face to face swim coaching please get in touch.

Karen is a specialist ASA and WOWSA qualified open water swimming coach, IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach and Coach Educator.

She is also a qualified Personal Trainer so all of the S & C sessions are tried and tested.

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

Good luck with your training and Swimming event!

Read what other Athletes a saying about my plans


My Website Link


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How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest & Recovery Day

This is your weekly rest day. Enjoy!
It's important to let your body rest a recover.
This day should include special emphasis on recovery activities such as: Rolling, stretching, massage, contrast baths. Use any tools that you find help with recovery.

May be try some meditation? There's guided meditation in the videos below:

https://www.youtube.com/watch?v=Z2dK_m2LfrY&t=10s
Details
Tuesday

Catch & Push (Technique) FORM 2200m/ys

01:00:002200 mStructured Workout
Catch & Push (Technique) FORM
2,200 m/yds

Kit: Fins, Finis Alignment kickboard & pull buoy

This workout focuses on developing an efficient arm pull, specifically the entry, catch and push phases of the stroke. Work on these three phases of your pull with a variety of drills mixed with freestyle intervals.

The ideal hand entry is:
- In line with your shoulder with your fingertips entering the water first

To initiate the catch and push:
- Reach out long in front of you
- Bend your arm at the elbow and keep your fingertips pointed down as you pull back
- Push in a straight line past your hips with a 45-degree bend in elbow

Attached are drill and technique videos.

Warm up
100 FC Easy
4 x 50 Kick Moderate RI20s w/kickboard

Drill Set
2 x 50 616 drill Easy RI20s w/fins
100 Fist drill Easy w/fins
2 x 50 Catch up drill Easy RI20s w/fins

Main Set
2 x 50 Fist Easy RI20s
3 x 100 FC Easy RI20s
2 x 50 Fist drill moderate RI20s
3 x 100 FC Moderate RI20s
4 x 50 FC Easy RI20s w/pull buoy

Warm Down
100 Choice Easy
2 x 50 FC moderate RI20s
100 Choice Easy

Technique and drills videos:

Closed fist drill
https://youtu.be/X6YRADCA4ps
Catch up drill
https://youtu.be/qpczzwoXbyQ
One arm drill
https://youtu.be/6YXOT_HQtjM
6-kick switch (6-1-6)
https://youtu.be/wBE0Dk1BE5s
Side kicking drill
https://youtu.be/1VQVfo0icr0
Freestyle kick variations
https://youtu.be/u7bSSndOBxU
Freestyle pull
https://youtu.be/d0dHbmJfSZA
Freestyle breathing
https://youtu.be/-dNbooQNVkg
Freestyle body position
https://youtu.be/qypwbnNPbyA
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

Body Position, Breathing, & Kicking 2600m/yds FORM HR & RPE

01:00:002600 mStructured Workout
Body Position, Breathing, & Kicking 2600m/yds FORM
Distance 2,600 m/yds
Kit: Fins and Kickboard

In this low intensity workout, you will work on your body position, breathing and kicking skills. Focus on technique and pace yourself throughout your swim.

For an ideal body position:
- Keep horizontal, with your head, hips and heels in line.
- Stay as close as possible to the surface of the water with a long, extended neck.

To take a breath:
- Turn your head slightly to the side, maintaining your horizontal head position at the surface of the water.
- Only your breathing-goggle lens should be out of the water, your mouth close to the surface, and your opposite arm extended supporting your body in the water.

An ideal kick is:
- Initiated by the core and hips, keeping your big toes close together and slightly points.
- Kicking with long legs, a small soft knee bend, and loose ankles.
See the technique and drill videos attached for more details.

Warm up
2 x 100 FC Easy RI15s (Z2/RPE2-3)
4 x 50 Kick Easy w/kickboard RI20s (Z2/RPE2-3)
100 Choice Mod (Z3/RPE4-6)

Main Set
2 x 100 616 drill easy w/fins RI20s (Z2/RPE2-3)
8 x 50 FC Easy RI15s (Z2/RPE2-3)
4 x 100 Catch up drill Easy w/fins RI20s (Z2/RPE2-3)
8 x 50 FC Easy RI15s (Z2/RPE2-3)
200 FC Easy w/Fins (Z2/RPE2-3)

Post Set
8 x 50 FC Mod RI20s (Z3/RPE4-6)

Warm Down
2 x 50 Choice Easy RI15s (Z2/RPE2-3)
Details
Friday

Swimmers Stretch

00:20:00
Follow along with the attached video for a full body swimmers stretch.

The 20 minute session will over time increase your flexibility.

Video:

https://www.youtube.com/watch?v=sDAKuq2tL1U
Details
Saturday

20 Minute Swimmers Flexibility/Mobility Routine (FOLLOW ALONG)

00:20:00
20 Minute Swimmers Flexibility Routine (FOLLOW ALONG)

This video shares a short flexibility routine for swimmers with stretches and exercise to improve shoulder, overhead, chest, quad and hamstring mobility.
Details
Sunday

Dryland Swim S&C Session - Bands

00:30:00
Band Exercises to Improve Swim Strength & Technique

You can replicate a swim set if you don’t have access to a pool or if you missed a swim after a busy day of work.

After 15–20 minutes of these exercises you should feel fatigue in your major swim muscles.

Do 10–15 reps of each exercise and each arm when applicable. If you have not used bands before start off with a low resistance band with handles.

You can choose the attached PDF workout out of the attached follow along video.

Swim cord workout
https://youtu.be/0CZNTxQTEiU
Details

Spine Mobility (RM8)

00:20:00
Sphinx
2 sets of 20 seconds

Cobra
2 sets of 20 seconds

Thoracic Spine Rotation
2 sets of 6/side

T4 Rotation
2 sets of 6/side

Child's Pose
2 sets of 20 seconds

Optional addition:

Thoracic Spine Foam Rolling
2 x 30s
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
03:13:00 01:15:00
Day Off x1
—— ——
Other x1
00:10:00 00:20:00
Custom x1
00:18:00 00:20:00
Strength x1
00:27:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Swim
03:13:00 01:15:00
Day Off
—— ——
Other
00:10:00 00:20:00
Custom
00:18:00 00:20:00
Strength
00:27:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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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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