How to build a training plan
Thinking about taking on a longer open water distance for the summer? While some folks are more than happy to wing it, those of us with some self-preservation need more structure to ensure we can go the distance. While it certainly can be fun to just show up and swim, especially if you regularly swim and dip, the longer the distance, the more you need a plan.
So where do you even start? Read on for my tips and suggestions for building a training plan to get you from start to finish.
BEFORE YOU BEGIN
• Give yourself an honest assessment. How much are you currently swimming in a week?
• How many days?
• How many hours?
• How far?
• Ask yourself: How much do I reasonably think I CAN swim at the peak of training. Is five days too much? Is 10 hours too much? If you don’t think you can reasonably build your distance before the event or commit to multiple days of training, consider signing up for a shorter swim. You can always go farther later!
• Determine your max training distance for your event. My general rule of thumb for weekly distance totals:
• 5km events: Aim to swim 10,00015,000m/week
• 10km events: Aim to swim 25,00030,000m/week
• 15km events: Aim to swim 30,00035,000m/week
• 20km events: Aim to swim 35,00040,000m/week
• Channel swims: Aim for 45,00050,000m/week
Can you get away with swimming less? Sure! Will it hurt more? ABSOLUTELY!
Once you have committed to training and settled on an event, it’s time to build the plan.
BUILDING THE PLAN
• I like a 16-week training plan for most distances, assuming general fitness before the plan starts.
• Create 4-week blocks and then stairstep the distances from your current yardage to your maximum yardage, increasing by no more than 2000-3000m/week.
• Week 3 is a good place for long swims. Week 4 is a recovery week.
• Build your training plan backwards from the date of the event with an eye on your total max distance requirements. If you’re further out than 16 weeks, great! You can build distance more gradually. If you’re aiming for a shorter event, you can get away with a shorter plan, just be mindful of your overall fitness. Channel swims will need more than 16 weeks!
• Plan to hold your max distance for 3-6 weeks.
• Allow 1-2 weeks of taper.
TIPS FOR SUCCESS
• For swims of 20km or further, build to and sustain 15,000m per week before starting
an aggressive training plan.
• As you grow your distance, add in additional days before adding in longer sessions.
• Remember: 3-4 days of swimming per week is maintenance; 5-6 days allows for growth.
• Don’t skip the recovery!
• Dryland training with a focus on core strength and shoulder fitness is never a bad idea.
• Mix in pool work and open water swims. Go hard and fast in the pool and work on pacing and threshold swimming in the open water.
• Plan for one longer swim per week. For Channel swims, plan for back to back long swims at least once per month.