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Training Plan 5K

A 4-month pace improvement plan for 5km open water racing.

Cycle 1 of 3

Instructions

Overview of the Training Plan 5K

This Training Plan is divided into 3 cycles – a 5-plus-1 recovery week cycle, followed by two 4-plus-1 recovery week cycles. And a suggested test swim at the start of each cycle, spanning 16 weeks until the race or the final test swim.

There are 4 recommended practice patterns per week with progressive assignments, for a total of 52 practices. If you can do more practices per week then I encourage you to repeat those practices of that week which have felt most productive to you.

Cycle #1

  • Baseline Test Swim #1
  • Week 1
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Rest Week 6

Cycle #2

  • Baseline Test Swim #2
  • Week 7
  • Week 8
  • Week 9
  • Week 10
  • Rest Week 11

Cycle #3

  • Baseline Test Swim #3
  • Week 12
  • Week 13
  • Week 14
  • Week 15
  • Rest Week 16

Final 5k Race or Test Swim

The first three test swims are distance-trials. You are assigned a fixed amount of time and your objective is to choose an even pace to hold consistent and cover as much distance as you can in that time frame.

The test swims should be done on a separate day when you feel your body is in good shape.

Objectives for the Training Plan 5K

Your swim achievement goal is:

  • Level 1: to swim 5000 meters for the first time or
  • Level 2: to swim 5000 meters faster with more ease than before.

Covering 5000 m for the first time, or swimming it faster is your quantity objective while doing it at the same or lower effort level is your quality objective.

In this training plan you may regard yourself as either an advanced Level 1 or a Level 2 swimmer according to our Levels Of Proficiency. You may choose either route, or modify those assignments to fit your needs better.

Choosing Your Level

Level 1 Considerations

Your main objective in the training is to build up your capacity for swimming this kind of distance at an even pace. ‘Even’ pacing means you are aiming to hold a consistent speed for the entire race, to distribute your energy evenly and have enough at the end to finish feeling well.

The chief challenges you may face are generating and sustaining power for this distance and maintaining focus for that entire time which will protect your energy expense.

Your first skill objective is to reach a suitable stroke length and maintain that for the entire distance. That SL may be about 50% to 60% of your height or wingspan. You will need to develop a feel for stroke length in the pool because you won’t be able to monitor it easily in open water.

Your second skill objective is to memorize a suitable tempo and hold that consistent for the entire distance. When consistent stroke length is combined with consistent tempo, you achieve consistent pace.

Level 2 Considerations

You main objective in the training is to build up your resilience for holding average pace over the entire distance. ‘Average’ pacing means you are aiming to vary your pace by calculated amount at different points in the race to adapt to the race and competitor conditions, so that you finish with a better time from a wiser use of your energy.

The chief challenges you may face are maintaining intensity and maintaining focus on your chosen focal points.

Your first skill objective is to develop a feel for a suitable stroke length and maintain that consistently. That SL may be about 55% to 65% of your height or wingspan. You will need to develop a feel for stroke length in the pool because you won’t be able to monitor it easily in open water.

Your second skill objective is to develop gradually faster tempos and use certain tempos to set up ‘pace gears’ you will use at different sections of your race.

Skill Projects

There are three categories of skills you will focus on in order to affect greater efficiency:

  1. Body position and movement pattern
  2. Breathing
  3. Stroke Synchronization

For these categories I will suggest something to work on, or you may select a focal point from your own assessment of your needs.

Read First

To get you started on the practices you may find it helpful to read these articles first:

 

Read More On Training

This information is here to support you. Do not feel obligated to read all of this at the start. But, as you go along in the training plan and run into questions about what to do, you may come back here to look for an article that may answer your questions.

In our Knowledge Base:

In our Training FAQs:

You will also find many articles describing different aspects of training in our Knowledge Base and in the Training FAQ.

Read More On Open Water Training

This information is here to support you. Do not feel obligated to read all of this at the start. But, as you go along in the training plan and run into questions about what to do, you may come back here to look for an article that may answer your questions.

Weekly Practice Pattern

4 practice patterns per week with a different focus for each.

Weekly Practice Schedule

There are four practice types that are assigned each week. These four practice types will be described just below this section.

You can arrange those four practices any way you like over the course of a week. However, if you would like some guidance on this, we proposed this schedule for how you may arrange your practices.

And, we recommend some general conditioning exercise (on land) to be distributed across the week also.  A smaller focus, and a little each day is preferable over trying to do everything in one session, on only a few days. The specific conditioning exercises are not within the scope of this course, but the focus for each conditioning session are suggested below.

Monday

  • Swim: Attention Practice
  • Conditioning: strength

Tuesday

  • Swim: Tempo Practice
  • Conditioning: core, joint mobility

Wednesday

  • Swim: rest
  • Conditioning: strength

Thursday

  • Swim: Pace Intervals
  • Conditioning: rest

Friday

  • Swim: rest
  • Conditioning: core, joint mobility

Saturday

  • Swim: Distance Practice
  • Conditioning: rest

Sunday

  • Swim: rest
  • Conditioning: joint mobility

Notice how practices of higher intensity have rest days afterwards.

You may repeat practices during the week, if you have time for more.

There are four practice types assigned each week. In order to understand how to do each type read these instructions:

Cycle 1

Week 1

Baseline Test Swim #1

For your first test swim we just want to see what you can currently accomplish in a distance-trial.

The rules are simple:

You have 60 minutes. Pick a pace you feel you can hold for more than one hour – one that will make you go at your ‘cruising speed’, but not leave you wasted at the end, about RPE 3 – then see how much distance you cover in 60 minutes. You can rest as much as you need to, but the timer keeps going.  If you stop before 60 minutes that is fine also – just note the time and the distance and the condition of your body and mind when you stopped.

Before the test swim you will simply go through your normal warm-up routine, then start the test swim.

You may use a Tempo Trainer if you use one already. Set it to a tempo you are already comfortable with from training.

Pay attention to your sense of effort during the entire 60 minutes and not the time at which you feel any changes in pace, energy, and focus. These may be important markers for measuring your progress during the training program.

Attention Practice 1.1

Distance

1200 meters

Interval Assignment: 2 rounds of (2x 50, 1x 100) for each set, with 2 minutes drill before each round.

Main Set 1: Stroke Control

Based on your own assessment or our discussion, choose a part of your body position or movement pattern to work on and select 1 or 2 focal points to use during this set.

Main Set 2: Breathing

Specifically examine your head position before, during the turn, and at the moment of taking a breath, on each breathing side. Look for any improvement opportunities, the select 1 or 2 focal points to use during this set. Work to make your weak side as good as your strong side.

Main Set 3: Synchronization

Referring to the Stroke Synchronization Combinations, examine and improve a feature of your AB sync points.

Pace Interval Practice 1.3

Choose 2 focal points from the Attention Practice for this week.

Main Set

1500m total

5 rounds of 300, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.

  • Round 1: G2
  • Round 2: G3
  • Round 3: G2
  • Round 4: G3
  • Round 5: G2

Quality Objective: maintain your attention on the chosen focal point for each round, and hold the assigned pace gear consistently for the entire distance.

 

 

Tempo Practice 1.2

Choose focal points from the Attention Practice for this week.

Main Set 1: Tempo Pyramid

800m total

Purpose

To relax into each tempo and quickly establish a sustainable rhythm.

Instructions

Choose two focal points. Use the first focal point on one repeat, and the second focal point on the next repeat.

Round 1: 4x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC (your current comfortable racing tempo). Then speed up the tempo by -0.03 second on each repeat. You will finish on TC + 0.09 seconds.

Round 2: 4x (2x 50 at each tempo) with 10 seconds rest to change TT.  Start with your Tempo Trainer set to TC – 0.09. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC.

Monitor stroke count but you do not need to constrain your SPL.

Main Set 2: Tempo Intervals

1800m total

Purpose

To gradually adapt by relaxation into each incrementally faster tempo.

Instructions

Choose two focal points. You may alternate use of each focal point.

At each tempo setting, work on relaxing into the rhythm of that tempo, so that your strokes become easier, more precise, where this tempo does not feel quite as fast as it used to. If, at a certain tempo, you do not feel you are feeling that ease, that rhythm yet, remain at that tempo for another round until you do.

6 rounds of 6x 50

  • Round 1: Tempo at TC
  • Round 2: TC – 0.03
  • Round 3: TC – 0.06
  • Round 4: TC – 0.03
  • Round 5: TC – 0.06
  • Round 6: TC – 0.09

Rest 15 seconds between repeats. Drill for 30 seconds between rounds.

Distance Practice 1.4

For the distance practice you will use stroke count intervals to divide up your swim mentally, and change focal point on each interval.

Main Set

2000m total

Divide into 50, 100, or 200m mental intervals – this means you will change your focal point after this number of strokes (or meters) but you will not necessarily physically rest or stop swimming. You merely switch the focus of attention in your mind.

If necessary, aim to rest at no less than 300m intervals.

Choose two or three focal points, and set up a rotation plan to use those focal points during the swim.

Set effort level to RPE 3, or Gear 3.

Quality Objective: to maintain consistent focus during each interval and maintain steady Gear 3 for the entire distance.

Week 2

Attention Practice 2.1

Distance

1500 meters

Interval Assignment: 3 rounds of (50, 100, 150, 200) for each set, with 2 minutes drill before each round.

Main Set 1: Stroke Control

Based on your own assessment or our discussion, choose a part of your body position or movement pattern to work on and select 1 or 2 focal points to use during this set.

Main Set 2: Breathing

Specifically examine the timing of breathing – the moment you start, the moment you touch the air, the moment you begin to turn down, and the moment you return to eyes-down position. Look for any improvement opportunities, the select 1 or 2 focal points to use during this set. Work to make your weak side as good as your strong side.

Main Set 3: Synchronization

Examine and improve a feature of your AC sync points.

Pace Interval Practice 2.3

Choose 2 focal points from the Attention Practice for this week.

Main Set

1500m total

3 rounds of 500, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.

  • Round 1: G2
  • Round 2: G3
  • Round 3: G3

Quality Objective: maintain your attention on the chosen focal point for each round, and hold the assigned pace gear consistently for the entire distance.

 

 

Tempo Practice 2.2

Choose focal points from the Attention Practice for this week.

Main Set 1: Tempo Pyramid

800m total

Purpose

To relax into each tempo and quickly establish a sustainable rhythm.

Instructions

Choose two focal points. Use the first focal point on one repeat, and the second focal point on the next repeat.

Round 1: 4x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC (your current comfortable racing tempo). Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.09 seconds.

Round 2: 4x (2x 50 at each tempo) with 10 seconds rest to change TT.  Start with your Tempo Trainer set to TC – 0.09. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC.

Monitor stroke count but you do not need to constrain your SPL.

Main Set 2: Tempo Intervals

1800m total

Purpose

To gradually adapt by relaxation into each incrementally faster tempo. By returning to the various tempo settings, and working at that tempo for a duration, you brain will have time to adapt to it.

Instructions

Choose two focal points. You may alternate use of each focal point.

At each tempo setting, work on relaxing into the rhythm of that tempo, so that your strokes become easier, more precise, where this tempo does not feel quite as fast as it used to. If, at a certain tempo, you do not feel you are feeling that ease, that rhythm yet, remain at that tempo for another round until you do.

3 rounds of:

  • 2x 100 at TC
  • 2x 100 at TC – 0.03
  • 2x 100 at TC – 0.06

Rest 15 seconds between repeats. Drill for 30 seconds between rounds.

Distance Practice 2.4

For the distance practice you will use stroke count intervals to divide up your swim mentally, and change focal point on each interval.

Main Set

2000m total

Divide into 100 or 200m mental intervals – this means you will change your focal point after this number of strokes (or meters) but you will not necessarily physically rest or stop swimming. You merely switch the focus of attention in your mind.

If necessary, aim to rest at no less than 300m intervals.

Choose two or three focal points, and set up a rotation plan to use those focal points during the swim.

Set effort level to RPE 3, or Gear 3.

Quality Objective: to maintain consistent focus during each interval and maintain steady Gear 3 for the entire distance.

Week 3

Attention Practice 3.1

Distance

1800 meters

Interval Assignment: 4 rounds of (150) for each set, with 1 minutes drill before each round.

Main Set 1: Stroke Control

Based on your own assessment or our discussion, choose a part of your body position or movement pattern to work on and select 1 or 2 focal points to use during this set.

Main Set 2: Breathing

Specifically examine a piece of your ‘air management’ – Are you exhaling with a steady stream of bubbles from you nose on non-breathing strokes? Are you making only partial air exchanges on each breath cycle rather than pushing out most of your air? Try each for a length: no-exhale, partial exhale, and full exhale and notice which has a more relaxing affect on the whole body.

Look for any improvement opportunities, the select 1 or 2 focal points to use during this set.

Main Set 3: Synchronization

Examine and improve a feature of your BC sync points.

Pace Interval Practice 3.3

Choose 2 focal points from the Attention Practice for this week.

Main Set

1800m total

6 rounds of 300, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.

  • Round 1: G2
  • Round 2: G3
  • Round 3: G3
  • Round 4: G2
  • Round 5: G3
  • Round 6: G4

Quality Objective: maintain your attention on the chosen focal point for each round, and hold the assigned pace gear consistently for the entire distance.

 

 

Tempo Practice 3.2

Choose focal points from the Attention Practice for this week.

Main Set 1: Tempo Pyramid

800m total

Purpose

To relax into each tempo and quickly establish a sustainable rhythm.

Instructions

Choose two focal points. Use the first focal point on one repeat, and the second focal point on the next repeat.

Round 1: 4x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.03. Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.12 seconds.

Round 2: 4x (2x 50 at each tempo) with 10 seconds rest to change TT.  Start with your Tempo Trainer set to TC – 0.12. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC – 0.03.

Monitor stroke count but you do not need to constrain your SPL.

Main Set 2: Tempo Intervals

1800m total

Purpose

To gradually adapt by relaxation into each incrementally faster tempo.

Instructions

Choose two focal points. You may alternate use of each focal point.

At each tempo setting, work on relaxing into the rhythm of that tempo, so that your strokes become easier, more precise, where this tempo does not feel quite as fast as it used to. If, at a certain tempo, you do not feel you are feeling that ease, that rhythm yet, remain at that tempo for another round until you do.

6 rounds of 6x 50

  • Round 1: TC – 0.03
  • Round 2: TC – 0.06
  • Round 3: TC – 0.09
  • Round 4: TC – 0.06
  • Round 5: TC – 0.09
  • Round 6: TC – 0.12

Rest 15 seconds between repeats. Drill for 30 seconds between rounds.

Distance Practice 3.4

For the distance practice you will use stroke count intervals to divide up your swim mentally, and change focal point on each interval.

Main Set

2500m total

Divide into 100, or 200m mental intervals – this means you will change your focal point after this number of strokes (or meters) but you will not necessarily physically rest or stop swimming. You merely switch the focus of attention in your mind.

If necessary, aim to rest at no less than 300m intervals.

Choose two or three focal points, and set up a rotation plan to use those focal points during the swim.

Set effort level to RPE 3, or Gear 3.

Quality Objective: to maintain consistent focus during each interval and maintain steady Gear 3 for the entire distance.

Week 4

Attention Practice 4.1

Distance

1800 meters

Interval Assignment: 2 rounds of 2x (100, 200) for each set, with 1 minute drill before each round.

Main Set 1: Stroke Control

Based on your own assessment or our discussion, choose a part of your body position or movement pattern to work on and select 1 or 2 focal points to use during this set.

Main Set 2: Breathing

Specifically examine your head position at the moment of taking a breath. Is the chin reaching up and the forehead tilting down? Does it feel almost like your head is tilted downhill? Is there a bow-wave almost coming over the up-side of your swim cap? Aim for a very sneaky breathing position.

Look for any improvement opportunities, the select 1 or 2 focal points to use during this set. Work to make your weak side as good as your strong side.

Main Set 3: Synchronization

Examine and improve a feature of your DA sync points.

Pace Interval Practice 4.3

Choose 2 focal points from the Attention Practice for this week.

Main Set

2000m total

4 rounds of 500, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.

  • Round 1: G2
  • Round 2: G3
  • Round 3: G4
  • Round 4: G3

Quality Objective: maintain your attention on the chosen focal point for each round, and hold the assigned pace gear consistently for the entire distance.

 

 

Tempo Practice 4.2

Choose focal points from the Attention Practice for this week.

Main Set 1: Tempo Pyramid

800m total

Purpose

To relax into each tempo and quickly establish a sustainable rhythm.

Instructions

Choose two focal points. Use the first focal point on one repeat, and the second focal point on the next repeat.

Round 1: 4x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.03. Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.12 seconds.

Round 2: 4x (2x 50 at each tempo) with 10 seconds rest to change TT.  Start with your Tempo Trainer set to TC – 0.12. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC – 0.03.

Monitor stroke count but you do not need to constrain your SPL.

Main Set 2: Tempo Intervals

1800m total

Purpose

To gradually adapt by relaxation into each incrementally faster tempo. By returning to the various tempo settings, and working at that tempo for a duration, you brain will have time to adapt to it.

Instructions

Choose two focal points. You may alternate use of each focal point.

At each tempo setting, work on relaxing into the rhythm of that tempo, so that your strokes become easier, more precise, where this tempo does not feel quite as fast as it used to. If, at a certain tempo, you do not feel you are feeling that ease, that rhythm yet, remain at that tempo for another round until you do.

3 rounds of:

  • 2x 100 at TC – 0.03
  • 2x 100 at TC – 0.06
  • 2x 100 at TC – 0.09

Rest 15 seconds between repeats. Drill for 30 seconds between rounds.

Distance Practice 4.4

For the distance practice you will use stroke count intervals to divide up your swim mentally, and change focal point on each interval.

Main Set

2500m total

Divide into 100, or 200m mental intervals – this means you will change your focal point after this number of strokes (or meters) but you will not necessarily physically rest or stop swimming. You merely switch the focus of attention in your mind.

If necessary, aim to rest at no less than 400m intervals.

Choose two or three focal points, and set up a rotation plan to use those focal points during the swim.

Set effort level to RPE 3, or Gear 3.

Quality Objective: to maintain consistent focus during each interval and maintain steady Gear 3 for the entire distance.

Week 5

Attention Practice 5.1

Distance

1500 meters

Interval Assignment: 2 rounds of 2x (100, 150) for each set, with 1 minute drill before each round.

Main Set 1: Stroke Control

Based on your own assessment or our discussion, choose a part of your body position or movement pattern to work on and select 1 or 2 focal points to use during this set.

Main Set 2: Breathing

Specifically examine the timing of taking a breath. Are you turning to breath as soon as possible in the stroke? Are you returning to eyes-down position as soon as possible, so that you do not see your own recovery arm? The sooner you turn to breath and finish the easier it will be to get a good breath and less disruptive to your streamline. Yet, as you get tired it will urge you to be lazier and later in your breathing. Resist that tendency.

Look for any improvement opportunities, the select 1 or 2 focal points to use during this set. Work to make your weak side as good as your strong side.

Main Set 3: Synchronization

Examine and improve a feature of your DB sync points.

Pace Interval Practice 5.3

Choose 2 focal points from the Attention Practice for this week.

Main Set

1900m total

3 rounds of 600, with active rest of 50 easy fist swimming between rounds. Set pace for each round at the assign pace gear G#.

  • Round 1: G2
  • Round 2: G3
  • Round 3: G4

Quality Objective: maintain your attention on the chosen focal point for each round, and hold the assigned pace gear consistently for the entire distance.

Tempo Practice 5.2

Choose focal points from the Attention Practice for this week.

Main Set 1: Tempo Pyramid

1000m total

Purpose

To relax into each tempo and quickly establish a sustainable rhythm.

Instructions

Choose two focal points. Use the first focal point on one repeat, and the second focal point on the next repeat.

Round 1: 5x (2x 50 at each tempo) with 10 seconds rest to change TT. Start with your Tempo Trainer set to TC – 0.03. Then speed up the tempo by -0.03 second on each repeat. You will finish on TC – 0.15 seconds.

Round 2: 5x (2x 50 at each tempo) with 10 seconds rest to change TT.  Start with your Tempo Trainer set to TC – 0.15. Then slow down the tempo by +0.03 second on each repeat. You will finish on TC – 0.03.

Monitor stroke count but you do not need to constrain your SPL.

Main Set 2: Tempo Intervals

1800m total

Purpose

To gradually adapt by relaxation into each incrementally faster tempo.

Instructions

Choose two focal points. You may alternate use of each focal point.

At each tempo setting, work on relaxing into the rhythm of that tempo, so that your strokes become easier, more precise, where this tempo does not feel quite as fast as it used to. If, at a certain tempo, you do not feel you are feeling that ease, that rhythm yet, remain at that tempo for another round until you do.

6 rounds of 6x 50

  • Round 1: TC – 0.03
  • Round 2: TC – 0.06
  • Round 3: TC – 0.09
  • Round 4: TC – 0.06
  • Round 5: TC – 0.09
  • Round 6: TC – 0.12

Rest 15 seconds between repeats. Drill for 30 seconds between rounds.

Distance Practice 5.4

For the distance practice you will use stroke count intervals to divide up your swim mentally, and change focal point on each interval.

Main Set

3000m total

Divide into 100, or 200m mental intervals – this means you will change your focal point after this number of strokes (or meters) but you will not necessarily physically rest or stop swimming. You merely switch the focus of attention in your mind.

If necessary, aim to rest at no less than 300m intervals.

Choose two or three focal points, and set up a rotation plan to use those focal points during the swim.

Set effort level to RPE 3, or Gear 3.

Quality Objective: to maintain consistent focus during each interval and maintain steady Gear 3 for the entire distance.

Week 6 – Rest Week

Rest Week 6 Practices

You get to choose what practices to do this week. Swim at least 3 times this week, but make your distance and intensity about 1/2 of last week.

You may repeat any of the practices at half intensity, or better, swim for complete enjoyment and swim with other stroke styles. But try to swim 3 times.

Be careful with other activities so that you allow your muscles, joints, energy systems and mind to rest and recovery this week with light, enjoyable movement.