Beginner To Intermediate Training Plan

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Training for an open water swim? Work on your speed, strength, endurance, technique or recovery with our specially-designed Training Plans.

Whether you are new to Open Water or looking to improve, the Swimfit training plans can help.

Designed by the experts at the ASA, the plans will help you focus on speed, strength, endurance, technique and recovery to maximise your open water ability.

Register and set yourself a distance challenge in MySwimfit. Then log your swims as you work through the plan. Try choosing one of the British Gas Great Swims.

Use our Open Water Techniques section to help incorporate outdoor practice into your pool sessions.

Access the plans by clicking on the buttons below. Or click here to download a PDF if you want a print-out for your fridge!

Strength

Endurance

Speed

Recovery

Technique

Strength

Session Area	Session Set	Effort Level	Rest Period
Warm Up	Swim 6 x 2 lengths alternating between front crawl and backstroke every length.	Easy	30 seconds after every 2 lengths
Main Set	Using a pullbuoy, swim 4 lengths backstroke, 6 lengths front crawl, 4 lengths any stroke then 6 lengths any stroke.	Moderate / Strong	During 4-length sets, rest for 20 seconds after each length. During 6-length sets, rest for 20 seconds after every 2 lengths.
Cool Down	Swim 4 lengths double-arm backstroke.	Very Easy	30 seconds after each length.

Endurance

Session Area	Session Set	Effort Level	Rest Period
Warm Up	Swim 4 lengths standard front crawl, 4 lengths front crawl kick with kickboard then 4 lengths front crawl arms with pullbuoy.	Easy	30 seconds after every 4 lengths.
Main Set	Any stroke pyramid swim, starting from 1 length progressing to 2, 3 then 4 lengths continuous then back down to 1 again.	Moderate / Strong	20 seconds before every step in the pyramid.
Cool Down	Swim 12 lengths alternating between any two strokes every 2 lengths.	Very Easy	30 seconds after every 2 lengths.

Speed

Session Area	Session Set	Effort Level	Rest Period
Warm Up	Swim easily for 9 minutes (maximum 300m) using a variety of strokes.	Easy	Take rest intervals when required.
Main Set	Swim 3 lengths front crawl (sprinting the first half of each length only) then 2 lengths easy effort any stroke. Repeat set for backstroke then any stroke.	Moderate / Strong	2 length easy effort will allow pulse rate to drop. If still struggling, take 30 seconds after each 2 length easy effort.
Cool Down	Swim 3 lengths front crawl.	Very Easy

Recovery

Session Area	Session Set	Effort Level	Rest Period
Warm Up	Swim 6 lengths double-arm backstroke then 6 lengths long glide breaststroke, aiming to reduce the number of strokes taken on each length.	Easy	30 seconds after every 2 lengths.
Main Set	Swim 6 lengths catch up front crawl then 6 lengths breaststroke with 2 kicks for every pull.	Moderate	20 seconds after every 2 lengths.
Cool Down	Swim easily for 5 minutes (maximum 200m) using a variety of strokes.	Very Easy	Take rest intervals when required.

Technique

Session Area	Session Set	Effort Level	Rest Period
Warm Up	Swim 12 lengths alternating between any two strokes every 3 lengths.	Easy	20 seconds after each length.
Main Set	Swim 7 x 2 lengths front crawl. Alternate 1 length catch up stroke and 1 length full stroke.	Moderate	30 seconds after every 2 lengths.
Cool Down	Swim 3 lengths double-arm backstroke then 2 lengths any stroke.	Very Easy	30 seconds after third length double-arm backstroke.

Useful?

Talk

4

9.21am 12th June 2012
chazsizeland

Just a quick question, is this designed to be completed in a 25m or 50m pool, or does it not really matter? Thanks
3

1.01pm 19th January 2012
Brendan BUSH from Cardiff, Wales, U.K.

Can the comment from “James from USA” be removed as SPAM please?!
2

12.46pm 17th January 2012
Brendan BUSH from Cardiff

Yes, I am more of an advanced, or intermediate, swimmer, but have never done an open-water swim, but would be interested in a training programme for it.
1

5.35am 19th July 2011
pauline from middleton in teesdale

do you have anything for those that are past intermediate and need to up their training