Eight 12-week plans designed to prepare you for open water swims. These plans improve aerobic capacity through light, medium, and intense aerobic work, combined with anaerobic threshold training and speed — all tuned for the specific demands of swimming in lakes, rivers, and the sea.
Based on a 10×50m test with 5″ rest at maximum sustainable pace:
Prerequisite: Can swim 2000m · Level: Medium-High
Month 1: Aerobic base — sessions from 2100m to 3700m. Technique drills (catch-up, side kick, closed fists, head-up breathing). Interval test to establish performance group. Includes one 2000–3000m continuous session.
Month 2: Maximum threshold/medium aerobic volume. Sessions 2550–3200m. Progressive intervals with less rest. Includes 3000m continuous swim.
Month 3: Specific preparation and tapering. Higher intensity with lower volume. Includes 3×1000m timed sets. Final session: 2100m light tapering.
Prerequisite: Can swim 3000m · Level: Medium-High
Month 1: Base building, 3100–3700m/session. Mixed strokes and technique drills.
Month 2: Maximum threshold volume, sessions 3300–4100m. Includes 3000m time trial.
Month 3: Specific preparation and tapering. Final week: 2100–3400m progressively lighter.
Uses "send-off" method — fixed departure intervals per performance group.
Prerequisite: Can swim 4000m · Level: Medium-High
Month 1: Foundation phase. Sessions 4100–4600m. Technique priority, group classification test, threshold + aerobic intervals.
Month 2: Maximum threshold volume phase. Sessions 4400–5000m. Includes 3000m time trial mid-month.
Month 3: Competition preparation and tapering. Weeks 10–11: highest volume (4700–5200m) with continuous efforts of 2000–4000m. Week 12: final taper — 3800m, 3100m, 2100m.
Core/abs minimum 3 days/week. Land warm-up + stretching always included.
Prerequisite: Can swim 2000m · Level: Intermediate–Advanced
Month 1 (8 sessions): Light aerobic + technique. Volume 2100–2600m. Drills: catch-up, side kick, closed fists. Initial group classification test.
Month 2 (8 sessions): Maximum medium/threshold volume. Continuous sets of 2000–3000m. Kick work emphasis.
Month 3 (8 sessions): Sharpening + tapering. Timed efforts (2000m, 3000m, 3×800m). Final week: dramatic taper.
Prerequisite: Can swim 3000m · Level: Intermediate–Advanced
Month 1: Base building. Volume 3100–4200m/session. Group test included.
Month 2: Maximum threshold volume with reduced rest. 3000m time trial mid-month.
Month 3: Race specificity + tapering. Continuous efforts 2000–4000m. Final week progressively lighter.
Prerequisite: Can swim 2000m · Level: Medium-High
Month 1: Base + technique, groups by test. Sessions from 3100m.
Month 2: Maximum threshold/medium aerobic. 5 consecutive weeks with progressive distances.
Month 3: Race specificity + tapering. Continuous 2000m+ efforts. Easing toward competition.
Monthly volumes: Month 1 ≈ 38000m | Month 2 ≈ 44000m | Month 3: reducing.
Prerequisite: Can swim 3000m · Level: Medium-High
Month 1: Light aerobic + technique. Sessions ~3100–4000m. Group classification.
Month 2: Maximum threshold/medium aerobic. Progressive distances with less rest.
Month 3: Sharpening + tapering. Race-specific efforts. Final session: 2100m.
Prerequisite: Can swim 5000m · Level: Medium-High
Month 1: Base building + technique. Warm-ups 800–1200m. Groups by initial test.
Month 2: Maximum threshold/medium aerobic with progressive distances and reduced rest.
Month 3: Race specificity + tapering. Final week: pre-competition recovery.
Goal: maintain speed while increasing distance and reducing rest. Equipment work with paddles, fins, pull buoy, kickboard.