Plan Snapshot

• Target Event: Marathon swim or long-distance open water (10 km+)
• Experience Level: Intermediate (Comfortable swimming 3 km continuously)
• Duration: 12 Weeks (Periodized: Base, Build, Peak and Taper)
• Structure: Training building blocks of 3+1 load/unload weeks
• Weekly Commitment: 3 to 7 Hours / Week
• One long continuous swim per week, progressing across the block
• Delivered direct to your calendar via TrainingPeaks

Is This Plan For You? Marathon swimming is decided by stroke durability and feeding, not by speed over the first kilometre.

• Progressive Continuous Distance: The long swim extends steadily toward and beyond race distance, building the specific tolerance no interval set can replicate.
• Feeding Rehearsed: Structured feed stops on every long swim, practising the intake and the timing you will use on the day.
• Stroke Durability: Aerobic volume with strict stroke-rate and stroke-count targets, so mechanics hold when fatigue arrives.
• Open-Water Skills: Sighting, bilateral breathing, and swimming in chop are programmed weekly and can be practised in the pool.
• Balanced Weekly Rhythm: Four to five swims per week, plus optional shoulder-focused dryland work.

Structured Sets, Delivered to the Pool Deck Powered by TrainingPeaks, every session arrives as a full set list with distances, target pace bands, and rest intervals.

• Mobile-Ready: Pull the session up on your phone at the pool deck — no printed sheets, no memorised sets.
• Pace-Band Targets: Every interval is prescribed against your current CSS, so intensity stays correct as you improve.
• Zero Guesswork: Log on, view your targets for the day, and execute.