Swimming 3K — Open Water or Pool
Swimming regularly and want to progress to 3km open water or pool? This 10-week plan includes threshold work, progressive volume, and open water mental preparation.
Prerequisites
- ✓Able to swim 1500m non-stop (in 35-45 min)
- ✓Swimming 3-4x per week for at least 2 months
- ✓Basic crawl technique (bilateral breathing)
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
1500m continu — notez votre temps — référence de progression
10 × 100m repos 20 s — total 1000m
1200m continu + 4 × 100m repos 20 s — total 1600m
3 × 500m repos 60 s — total 1500m
6 × 200m repos 30 s — rythme soutenu — total 1200m
1600m continu — allure modérée
8 × 150m repos 25 s — total 1200m
2 × 800m repos 90 s + 400m — total 2000m
16 × 50m en 45-50 s repos 15 s — total 800m + 400m récup
4 × 400m repos 45 s — allure cible — total 1600m
1800m continu — allure régulière
5 × 400m repos 40 s — total 2000m
10 × 100m technique (catch-up, doigts traînants) repos 30 s — total 1000m
1500m continu — allure confortable
6 × 200m repos 35 s — total 1200m
2000m continu — allure régulière
5 × 400m repos 40 s — total 2000m
2000m continu + 4 × 100m sprint — total 2400m
12 × 100m repos 15 s — total 1200m + 400m récup
2500m continu — allure modérée
6 × 300m repos 35 s — total 1800m
2200m continu — allure régulière
3 × 600m repos 60 s — total 1800m
3000m continu — test pré-objectif
10 × 100m technique + pull-buoy, repos 30 s — total 1000m
1800m continu
6 × 200m repos 35 s — total 1200m
2000m continu
4 × 500m repos 50 s — allure cible — total 2000m
2500m continu — allure race
10 × 150m repos 20 s — total 1500m
3200m continu — simulation course — allure cible soutenue
2000m continu — allure race
4 × 300m repos 40 s + 400m récup — total 1600m
8 × 100m dont 4 × sprint — total 800m
2000m allure cible — terrain race (eau libre si possible)
1200m continu — allure facile
6 × 100m dont 2 × sprint — total 600m
3000m objectif — piscine ou eau libre — votre défi !
Training tips
- 1.Open water: train to swim straight by sighting every 8-10 strokes
- 2.Wear a wetsuit if water temperature is below 18°C
- 3.Open water starts can be chaotic — practice mass start simulations in training
- 4.Work on flip turns in the pool to save time with no extra effort
- 5.Hydrate before the session — hard to do during swimming
Frequently Asked Questions
How do I prepare for open water swimming?
Gradually: start in calm, clear water at a comfortable temperature. Wear a wetsuit if temperature is below 20°C. Practice sighting (lifting your head to navigate) every 8-10 strokes. Swim with a partner or group your first time. Panic is common at the start — deep breathing helps.
What's the difference between pool and open water swimming?
Pool: lane lines, visual references, flip turns. Open water: sighting for navigation, possible current, colder water, no lane lines, sometimes mass starts. Good news: a wetsuit makes you float more and compensates for technical fatigue.
What time should I target for a 3k swim?
For intermediate level, expect 65-80 minutes in the pool (2:10-2:40 per 100m pace). In open water, add 5-10% depending on conditions. A realistic target for this plan: 1h10 in pool or 1h20 in open water.