Here’s a 20-week open water training program designed specifically for time-based training without pool sessions. This program could help you gradually increase your endurance, strength, and confidence in open water. Distances are built by time, so you can adapt based on the conditions of your open water training location.
Program Overview:
• Duration: 20 weeks
• Training Days: 3-4 per week
• Focus Areas: Time-based endurance, open water techniques, sighting, pacing, and acclimatization to variable conditions (for example current, wind chop and so forth)
Water Safety and Additional Tips:
Your safety in the water is ultimately your responsibility. This training program is offered to provide guidance and coaching, but the decision to enter the water is entirely yours and yours alone. Taking on the challenge of open water swimming is a personal choice, and with that choice comes the responsibility to assess the conditions, your own readiness, and any risks involved. We’re here to support you in your journey, but the commitment to stay safe remains in your hands.
• Always swim with a swim buddy or in groups.
• It is highly recommended to swim with a swim flotation device/buoy. A swim flotation device/buoy are brightly coloured, making swimmers more visible to boats and other watercraft but also provide a flotation aid, which swimmers can hold onto if they need a rest or encounter an emergency.
• Sun Protection: Cover yourself with plenty of suncream and ensure you are hydrated and rehydrate during your exercise.
• Acclimatization: Swim in different conditions (cold, waves, currents) to be prepared for race day.
• Nutrition & Hydration: Keep yourself hydrated and fuelled with sport nutrition drinks.
• Mental Focus: Visualize the swim, practice breathing techniques for calmness, and set small goals for each session.
• Recovery: Take care of your muscles with stretching, hydration, and balanced nutrition, especially as distances increase.
Weeks 1-4: Acclimatization & Foundation
Goal: Build comfort in open water and develop a basic endurance base.
• Swim Frequency: 3 times per week
• Time per Session: 20-30 minutes
Sessions:
1. Steady Swim (20-25 min):
• Start at a comfortable pace, focus on acclimating to the water temperature and maintaining a steady, relaxed rhythm.
2. Endurance & Technique (20-25 min):
• Swim at a moderate pace, practicing sighting every 8-10 strokes. Gradually increase the number of strokes between sighting if you’re comfortable.
3. Longer Swim (30 min):
• Swim continuously at a slow pace, focusing on relaxation and breathing rhythm.
Weeks 5-8: Building Endurance & Pace Consistency
Goal: Extend swim time and work on maintaining a steady pace in open water.
• Swim Frequency: 3 times per week
• Time per Session: 30-40 minutes
Sessions:
1. Endurance Swim (30 min):
• Swim at a consistent pace, focusing on steady breathing and even stroke rhythm.
2. Pace Practice (35 min):
• Swim for 15 minutes at a moderate pace, then pick up the pace for 5 minutes, then return to the moderate pace for 15 minutes.
3. Extended Swim (40 min):
• Swim continuously, incorporating sighting drills to ensure you can maintain your course without disrupting your rhythm.
Weeks 9-12: Strength & Endurance
Goal: Increase endurance with longer swims, incorporating some speed elements.
• Swim Frequency: 4 times per week
• Time per Session: 40-50 minutes
Sessions:
1. Distance Swim (40 min):
• Swim at a moderate pace with occasional short bursts (10-15 strokes faster) every 5 minutes, focusing on maintaining form.
2. Pacing with Sprints (45 min):
• Swim 15 minutes at a comfortable pace, then do intervals of 1-minute sprints with 1 minute of easy swimming in between (5 times), then finish with 15 minutes at a relaxed pace.
3. Long Swim (50 min):
• Continuous, steady swim at a moderate pace, focusing on efficiency and rhythm.
4. Open Water Skills (45 min):
• Practice sighting every 6-8 strokes, working on keeping a straight path. Swim near a buoy or along a marked shoreline for a set distance to simulate race conditions.
Weeks 13-16: Long Swims & Race Pace Practice
Goal: Build endurance with longer swims and introduce race pacing.
• Swim Frequency: 4 times per week
• Time per Session: 50-60 minutes
Sessions:
1. Extended Swim (50 min):
• Steady, continuous swim to build stamina, sighting every 8-10 strokes.
2. Race-Pace Intervals (50 min):
• Swim 20 minutes at a steady pace, then 5×2 minutes at race pace with 2 minutes easy in between, and finish with 20 minutes at a moderate pace.
3. Long Continuous Swim (60 min):
• Swim at a moderate pace, focusing on conserving energy and getting comfortable with longer times in the water.
4. Open Water Skills Focus (50 min):
• Practice swimming in groups (if possible), dealing with choppy water, and increasing sighting frequency if necessary.
Weeks 17-20: Peak Training & Taper
Goal: Build up to peak endurance, simulate race conditions, then taper for recovery.
• Swim Frequency: 4 times per week
• Time per Session: 60-70 minutes (reducing to 45-50 min in final taper week)
Sessions:
1. Long Swim (Peak) (70 min):
• Swim at a comfortable but steady pace for 70 minutes, sighting every 8-10 strokes.
2. Race Simulation (60 min):
• Swim at your expected race pace, focusing on holding that speed for as long as possible.
3. Open Water Skills (60 min):
• Practice drafting (if swimming with others), sighting techniques, and maintaining pace in choppy water. Include short sprints to simulate race starts and turns.
4. Taper Swim (45-50 min in final week):
• Keep this swim easy and focus on relaxation, rhythm, and technique as you prepare for your final swim.
Here’s a 20-week open water swimming program to help you train for a 4km swim, focusing on building endurance, stamina, and open-water-specific skills. This program is structured around time-based swims to simulate open water conditions.
Program Overview:
• Duration: 20 weeks
• Training Days: 3-4 per week
• Goal: Gradual build-up of endurance and speed to confidently complete a 4km open water swim
• Focus Areas: Time-based endurance, open water techniques, sighting, pacing, and acclimatization to variable conditions (for example current, wind chop and so forth)
Water Safety and Additional Tips:
Your safety in the water is ultimately your responsibility. This training program is offered to provide guidance and coaching, but the decision to enter the water is entirely yours and yours alone. Taking on the challenge of open water swimming is a personal choice, and with that choice comes the responsibility to assess the conditions, your own readiness, and any risks involved. We’re here to support you in your journey, but the commitment to stay safe remains in your hands.
• Always swim with a swim buddy or in groups.
• It is highly recommended to swim with a swim flotation device/buoy. A swim flotation device/buoy are brightly coloured, making swimmers more visible to boats and other watercraft but also provide a flotation aid, which swimmers can hold onto if they need a rest or encounter an emergency.
• Sun Protection: Cover yourself with plenty of suncream and ensure you are hydrated and rehydrate during your exercise.
• Acclimatization: Swim in different conditions (cold, waves, currents) to be prepared for race day.
• Nutrition & Hydration: Keep yourself hydrated and fuelled with sport nutrition drinks.
• Mental Focus: Visualize the swim, practice breathing techniques for calmness, and set small goals for each session.
• Recovery: Take care of your muscles with stretching, hydration, and balanced nutrition, especially as distances increase.
Weeks 1-4: Base Endurance & Technique
Goal: Develop a solid endurance base and practice fundamental open water skills like sighting.
• Swim Frequency: 3 times per week
• Time per Session: 30-40 minutes
Sessions:
1. Easy Swim (30 min):
• Swim at a relaxed pace, focusing on form and breathing.
• Sight every 8-10 strokes to build the habit early.
2. Endurance Swim (35 min):
• Swim continuously at a moderate pace, gradually picking up the pace in the last 5-10 minutes.
3. Extended Swim (40 min):
• Focus on consistent rhythm and work on bilateral breathing if comfortable.
Weeks 5-8: Building Stamina & Confidence
Goal: Increase swim duration and maintain consistent pacing.
• Swim Frequency: 3 times per week
• Time per Session: 40-50 minutes
Sessions:
1. Continuous Endurance Swim (45 min):
• Swim at a steady pace, increasing your sighting frequency if needed.
2. Pacing Practice (40-45 min):
• Swim 20 minutes at a comfortable pace, then pick up speed for 5 minutes, and return to an easy pace for the remaining time.
3. Long Swim (50 min):
• Continuous swim at a moderate pace, focusing on pacing and relaxation.
Weeks 9-12: Intermediate Endurance & Strength
Goal: Continue to build endurance with slightly longer swims and integrate more speed work.
• Swim Frequency: 4 times per week
• Time per Session: 50-60 minutes
Sessions:
1. Endurance Swim with Sprints (50 min):
• Warm-up for 10 minutes at a relaxed pace, then do 5 rounds of 3-minute hard swims with 2-minute easy recovery in between.
2. Pace & Control (55 min):
• Swim 30 minutes at a moderate pace, then do 5×1-minute fast swims with 1-minute easy swims in between, finishing with 10 minutes of easy swimming.
3. Long Steady Swim (60 min):
• Swim continuously at a moderate pace, sighting every 8-10 strokes.
4. Skills & Technique (50 min):
• Practice sighting, swimming straight without landmarks, and drafting (if training with others).
Weeks 13-16: Advanced Endurance & Race Simulation
Goal: Increase endurance to simulate the 4km swim and refine race skills.
• Swim Frequency: 4 times per week
• Time per Session: 60-75 minutes
Sessions:
1. Long Swim (60 min):
• Swim at a steady pace, focusing on pacing and efficiency. Practice your sighting technique.
2. Race-Pace Intervals (60-65 min):
• Swim 20 minutes at a comfortable pace, then do 6×2 minutes at race pace with 1 minute of easy swimming in between, and finish with 15 minutes at a steady pace.
3. Extended Swim (75 min):
• Swim continuously to simulate race distance endurance. Focus on a relaxed rhythm and control of your pace.
4. Skills Practice (60 min):
• Work on drafting, sighting every 6-8 strokes, and maintaining pace in waves or currents (if possible).
Weeks 17-20: Peak Training & Taper
Goal: Reach peak endurance with a 90-minute swim, then taper to allow for full recovery before race day.
• Swim Frequency: 4 times per week
• Time per Session: 60-90 minutes (reducing to 45-60 minutes in the final taper week)
Sessions:
1. Peak Long Swim (90 min):
• Swim at a moderate pace, aiming for relaxed, consistent pacing and efficient sighting.
2. Race Simulation (70 min):
• Swim at expected race pace, maintaining this pace for as long as possible.
3. Taper Long Swim (60 min):
• Continuous swim at an easy pace, sighting every 8-10 strokes, focusing on form and breathing.
4. Taper Skills Swim (45-50 min in final week):
• Easy swim with sighting and stroke technique to stay sharp without overexertion.