Open Water Swim Training Plan

How to choose your weekly schedule

Pick the schedule you can repeat for eight weeks. Consistency matters more than extra volume.

• 2x per week: best if you are new to open water or balancing other training.
• 3x per week: the most balanced option for steady progress.
• 4x per week: choose this if you recover well and can keep most swims easy.

If you are unsure, start with 2x or 3x and add a session later if you feel good.

Open-water skills in a pool

You can build open-water confidence in the pool. Add one of these skills once per week starting in week 2:

• Sighting: lift the eyes every 6 to 8 strokes during a main set repeat.
• Bilateral breathing: alternate sides every 25 or 50 yards.
• No-wall practice: pause 3 to 5 strokes before the wall to mimic open water turns.

When to add open-water swims

If you have open water access, replace one pool session every two weeks in weeks 5 to 8. Keep the swim easy and focus on calm breathing and sighting.

How to read the workouts

Each workout is written in sets:

• Warm up: easy swimming to settle in.
• Drill set: technique work to improve body position.
• Main set: steady repeats for endurance and pacing.
• Skill set: short focused work like kick or pull.
• Cooldown: easy swim to bring your heart rate down.

If a set says 4 x 50, swim 50 yards four times with the listed rest. Use the rest to reset breathing and stay calm.

Effort guide for open-water training

• Easy (3 to 4 out of 10): relaxed breathing, able to talk in short sentences.
• Moderate (5 to 6 out of 10): steady pace you can hold for longer swims.
• Strong (7 out of 10): short repeats only.

If moderate effort feels too hard, slow down and focus on smooth strokes.

Progression across 8 weeks

• Weeks 1 to 2: comfort, breathing, and short repeats.
• Weeks 3 to 4: longer repeats and sighting practice.
• Weeks 5 to 6: tempo work and longer main sets.
• Weeks 7 to 8: continuous swims and open-water readiness.

If a week feels too hard, repeat the previous week. Keep one session easy if you feel tired.

Tracking your progress

After each swim, write down:

• Total distance and time
• One open-water skill you practiced
• One pacing note (easy, steady, strong)

Small notes make it easier to see improvement and stay consistent.

Open-water safety reminders

• Swim with a buddy or use a visible swim buoy.
• Check conditions before you enter the water.
• Stay close to shore when you are new to open water.

Technique cues that calm open-water anxiety

• Exhale slowly underwater to avoid panic breathing.
• Keep the kick light to save energy.
• Sight quickly, then return to a long stroke.

Common open-water mistakes

• Lifting the head too high when sighting.
• Overkicking early and spiking effort.
• Forgetting to breathe on both sides.

Coaching tip

Treat open water like a long warm-up. Calm breathing and steady pace are the fastest path to confidence.