The Training Plan 10K will help you prepare to swim your first 10 km in open water, or swim a faster 10 km.
This 7-month (31 week) training plan is divided into 6 cycles – one 5-plus-1 recovery week cycle, followed by five 4-plus-1 recovery week cycles.
The practices will focus on improving your control and consistency in stroke length, in stroke tempo, and your control over sustainable pace. Over the cycle the distances and intensity will gradually increase to expand both your technique and fitness together. For improvement in control over stroke length and tempo, many features of your body position, stroke patterns, and full-body synchronization will be addressed in the assignments also.
There are 4 recommended practice patterns per week with progressive assignments, for a total of 100 practices. If you can do more practices per week then you are encouraged to repeat those practices of that week which have felt most productive to you.
Note that if you plan to compete in open water, you should plan to do some of these training assignments in suitable open water.
For those in the coached-guided subscription you may leave reports on your practices and questions in your Personal Discussion Zone where your coach will respond to you each week, guiding your analysis of results and decision process.
The course will be open to you for 7 months and your subscription may be renewed.
$20 per month for 7 months for the self-guided course.
$80 per month for 7 months for the coach-guided course.
This membership is suitable for those who have proficiency in Level 1 skills, who have training experience in Level 2 skills, who have experience in swimming over 5km continuously in open water, and are now ready to work on Level 2 skills under much longer distances and more challenging conditions. See Levels Of Proficiency for more information.
You may read Required Gear & Equipment to consider what additional gear might be needed for this course.