Swim Training Plans

  • Are you looking for a detailed and focused training plan for your next open water race, triathlon, or pool race?
  • Do you train on your own and have a hard time focusing without an organized daily training plan?
  • Are you struggling to come up with a plan to accomplish your next swimming goal in triathlon, open water, or the pool?
We have pre-built swim training plans for the following "typical" distances you see in triathlons and open water races. Our training plans have been created to get you to your race ready to swim the distance needed. 

Each plan provides you three weekly workouts designed to build a level of endurance, strength, and confidence to complete your desired swim goal. Each week gets progressively more difficult requiring the athlete to push a little harder. Swim distances will increase, total yardage will increase, rest intervals will shorten, and the overall intensity of each workout will begin to build. During the final workout, you’ll actually swim the training plan's distance, which should leave you feeling encouraged and accomplished, and ready to tackle your next big event whether it’s in the open water or in a pool.

IMPORTANT: These training plans assume that you have some level of experience swimming. If you're a brand new swimmer looking to learn how to swim, then these training plans are probably not for you. You should be able to swim freestyle at least 100-200 yards in a pool without stopping. If you're looking for specialized coaching where you can work directly with a coach, we have that available here.


Our swim training plans:
  • 800m swim: 6-week training plan with Week 1 starting out with 500 yards/meters of total distance per workout.
  • 1500m or 1-mile swim: 8-week training plan with Week 1 starting out with 600 yards/meters of total distance per workout. Starting week 4, there is an option to either replace workout 3 with an open water swim or add a 4th open water distance swim workout.
  • 2.4 mile swim: 12-week training plan with Week 1 starting out with 1000 yards/meters of total distance per workout. Starting week 6, there is an additional workout, Workout 4, which should be a long swim in the open water.
  • 5K (3.1 miles) swim: 15-week training plan with Week 1 starting out with 1000 yards/meters of total distance per workout. Starting week 8, there is an additional workout, Workout 4, which should be a long swim in the open water.
  • 10K (6.2-miles) swim: 24-week training plan with Week 1 starting out with 1200 yards/meters of total distance per workout. Starting week 8, there is an additional workout, Workout 4, which should be a long swim in the open water.
  • 7-mile Swim Around Lido Key: 25-week training plan with Week 1 starting out with 1200 yards/meters of total distance per workout. Starting week 8, there is an additional workout, Workout 4, which should be a long swim in the open water.
NOTE: If you're looking for a training plan for a swim over 7 miles, please contact us for a customized training plan just for you!

Example workout:

Purchasing a training plan
Get the training plan that is going to get you to your goal! Good luck with your training. Have fun with it while your build your confidence to accomplish your next big event!

 Training PlanCost and Ordering
800m swim
$29
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1500m or 1 mile swim
$39
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2.4 mile swim
$49
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5K (3.1 miles) swim
$59
10K (6.2 miles) swim
$79
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7-mile Swim Around Lido Key
$79
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