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“My event was a 5k open water swimming at Oceanman Curaçao. The swimming plan worked just perfect.
I ended with energy and swimming with technique the last quarter of the 5k, which is a very good parameter for me since was my first time in this distance and I was nervous about finishing strong. And last but not least, I secured a slot for the Oceanman World Championship in the 5k distance since I finished in the top 6 of my age group. I really liked the scientific approach of this training plan.
Thank you very much!”
Isaías Cáceres Buzó
If you’re an intermediate swimmer training consistently between 1:50 and 2:30 per 100 and targeting a 5k swim, this 12-week training plan is designed just for you.
Whether you’ve already completed a 5k open water swim or are looking to refine your skills and get yourself ready, this plan focuses on helping you swim smarter and stronger—all while fitting into your busy schedule.
This plan is crafted to help you build endurance, refine your skills, and swim stronger over 5k. With expert support, varied workouts, and a focus on continual improvement, you’ll feel confident and prepared for your next open water challenge.
Ready to swim smarter and stronger?
Start your journey today and take your swimming to the next level!
This training plan is compatible with...
Hi, I’m Chris.
I’m a Level 3 qualified swimming coach with years of experience, having coached swimmers to British titles. My coaching approach is all about efficiency, ensuring every session makes the best use of your time. Whether you’re looking to refine your skills or compete at a high level, the plans I provide focus on improving your swimming as a whole.
These plans are tailored for athletes of all levels, from beginners to advanced, looking to maximize their performance. If you’re unsure of which level you are, get in touch!
The only thing you need is a trainingpeaks account and the usual swimming kit but to get the most out of your training plan, having the following would be ideal:
*All common devices sync with trainingpeaks, check here to see if your device is compatible with the structured workout feature so you can follow your sessions on the go.
With years of experience coaching swimming, I understand that drills are very specific to the swimmer and can in many cases make technique worse. For this reason, plans focus on technique points rather than drills. The only ‘drill’ that you might come across in our training plans is sculling.
Training sessions are written in an optimal order for improvement, progression and recovery, but plans change and when they do you can move sessions across days and weeks with a premium training peaks account.
If you need to move things around but are not sure what is best, get in touch and I will help you out.
Sometimes, we have to miss a session, life gets in the way. Fortunately these plans are robust and consistency and efficiency will keep you progressing. Don’t fret over a missed session and don’t try and catch up either, you will still keep moving forwards.
You can adjust the schedule or swap sessions with a premium training peaks account; email support is available for advice if you’re unsure of what to do.
Every session includes detailed instructions and the rationale behind it. Feel free to email if further clarification is needed.
Improved endurance, better race-specific fitness, and confidence on race day. Results depend on how disciplined you are to the plan- it is designed to keep you motivated.
Our guarantee ensures that you are on the right training plan for you. If you find your plan is too much, too little, too hard or too easy, get in touch and we will swap you onto a more suitable plan.
We would love to issue refunds but do not have the option for this as payment is taken by trainingpeaks.
Absolutely! Email support is available for guidance and motivation.
We only provide support for the duration of your plan and 2 weeks afterwards. If you would like coaching after your plan, get in touch!
* For plans which target an event
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Efficient Endurance focuses on getting the best out of everyone with the precious time we have
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