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swimmingintermediate
Open-Water Swim
Prepare for an open-water event (e.g. 1.5-3 km): continuous endurance, CSS pacing, sighting, drafting and safe open-water practice.
- Length
- 12 weeks
- Weekly load
- 2-4.5 h/wk
- Peak week
- 2.8 h
Who it's for
Can swim 400-800 m with short rests; swims 2-3x/week.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | CSS Test | 27 | hard |
| Tue | Rest | — | rest |
| Wed | Technique + Aerobic Swim | 49 | easy |
| Thu | Rest | — | rest |
| Fri | Rest | — | rest |
| Sat | Endurance Swim | 44 | easy |
| Sun | Rest | — | rest |