Samples of Training Plans

Swimming Without Barriers can offer bespoke training plans to help you achieve your swimming goal, fitness level or race day performance!   Have a look at the sample below for an intermediate swimmer:

Open Water Swim Training

Open Water Swim Training

06 July 2020

This training plan aims to complete a 500m loop:

2.5km swim

Warm up

1st lap:  Easy swim to get used to your wetsuit, the water temperature, to help relax your body in the water, acclimatise to the feeling of the water, and adjust your accessories e.g. swimming cap, googles, etc

Focus your breath, breathe in through your mouth and out through your nose (gently!) – half breath in and out (not to completely empty your lungs)

Drills / Technique training

2nd Lap:  Focus four drills, split the loop into four sections:

  1. Relax your neck and look towards the bottom
  2. Breathe bilaterally – one eye out of water and the other stays in the water. Remember to relax your neck! Head level with water.
  3. Arms on track
  4. Hip controlled rotations

Main set:

Keep your four focus drills at all times.

Four sections – e.g. work / recover / work / recover

3rd Lap:  Moderate / recovery / moderate / recovery
4th Lap:  Super hard / recovery / super hard / recovery
5th Lap:  Super hard / Super hard / Recovery / recovery

Cool Down

200m - Half a lap, easy swim!

Review / feedback with coach


Pool Swim Training

Pool Training

06 July 2020

25m swimming pool:

2.2km swim

Warm up

8 x 50 Free @1:00
1 x 200 kick @ 6.30
4 x 50 IM @ 1:00


6 x 50 free @ 1:00 (Odds: Fast)
6 x 50 free @ 1:00 (Even: Fast)
6 x 50 free @ 1:00 (Descend 1-4 - Go faster each 50)

Main set:  x 2

2 x 50 free @ 1:30 (Max Power)
1 x 100 Free @ 2:00 (Active Recovery)
1 x 50 @ 2:00 (Max Effort)

Cool Down

100m @ 2:00

Review / feedback with coach