Swimming 5K — Performance Plan
Regular swimmer targeting 5km open water or long-distance swimming events? This 12-week, 5-session plan develops your VO2max, lactate threshold, and specific endurance.
Prerequisites
- ✓Comfortable swimming 3000m (in 70-80 min)
- ✓Swimming 4-5x per week for at least 6 months
- ✓Advanced crawl technique (sighting, flip turns)
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
Threshold test: 400m time trial + 200m time trial → calculate CSS (threshold pace)
3 × 1000m 90 s rest — moderate pace — total 3000m
16 × 100m 15 s rest — CSS+5s pace — total 1600m
12 × 100m drills 30 s rest — total 1200m
3500m continuous — comfortable pace
8 × 200m at CSS 20 s rest — total 1600m + 400m recovery
4 × 800m 60 s rest — total 3200m
8 × 150m at 90% effort / 30 s rest — total 1200m + warm-up/cool-down
2000m pull buoy — catch and pull focus
3800m continuous — target race pace
5 × 400m at CSS 30 s rest — total 2000m
2 × 2000m 2 min rest — total 4000m
20 × 50m sprint 10 s rest + 500m recovery — total 1500m
10 × 150m pull buoy + paddles 25 s rest — total 1500m
4200m continuous — race pace
10 × 100m drills 30 s rest — total 1000m
2500m continuous — easy pace
4 × 300m at CSS+5s 35 s rest — total 1200m
3000m continuous — comfortable pace
6 × 400m at CSS 30 s rest — total 2400m
5 × 800m 60 s rest — total 4000m
10 × 100m at max effort 20 s rest + 800m recovery — total 1800m
2400m pull buoy — threshold pace
4600m continuous — target race pace
3 × 800m at CSS 50 s rest — total 2400m
4 × 1000m 75 s rest — total 4000m
16 × 100m incl. 8 × sprint 15 s rest — total 1600m
3000m continuous — moderate pace
5000m continuous — goal test
10 × 100m drills 30 s rest — total 1000m
2800m continuous — easy pace
4 × 400m at CSS+5s 40 s rest — total 1600m
3200m continuous — moderate pace
4 × 600m at CSS 40 s rest — total 2400m
3 × 1500m 90 s rest — total 4500m
10 × 100m max effort 20 s rest + 1000m recovery — total 2000m
2800m pull buoy — target pace focus
5200m continuous — target race pace
6 × 400m at CSS 30 s rest — total 2400m
4 × 1000m 75 s rest — total 4000m
16 × 100m incl. 8 × sprint 15 s rest — total 1600m
2800m continuous — comfortable pace
5200m continuous — full simulation
10 × 100m drills 30 s rest — total 1000m
3000m continuous — easy pace
4 × 400m at CSS+5s 40 s rest — total 1600m
3500m continuous — comfortable pace
4 × 400m at CSS 30 s rest — maintenance
4000m continuous — race pace
10 × 100m sprint 20 s rest + 600m recovery — total 1600m
8 × 100m varied pace 20 s rest — total 800m
3200m target pace — open water simulation if possible
2000m continuous — easy pace
6 × 100m incl. 3 × sprint — total 600m
15 min very easy swim — activation and mental prep
5000m goal — open water or pool — give it your all!
Training tips
- 1.Train at threshold pace — that's what drives progress for intermediate swimmers
- 2.Progressive weekly volumes with 4-week cycles (3 up, 1 recovery)
- 3.Include pull-buoy sessions to develop arm power without leg contribution
- 4.Open water: practice sighting and wetsuit swimming in race conditions
- 5.Recovery between sessions is key — no quality without proper recovery
Frequently Asked Questions
How do I calculate my threshold pace (CSS) in swimming?
CSS (Critical Swim Speed) = (400m time - 200m time) × 2, expressed in seconds per 100m. Example: 400m in 6:20 (380s) and 200m in 2:55 (175s) → CSS = (380-175)/2 = 102.5 → ~1:43/100m. This is your threshold training pace.
Is swimming enough for weight loss?
Swimming burns 400-600 kcal/hour depending on intensity. Combined with a balanced diet, it effectively contributes to weight loss. But cold water can stimulate appetite — keep an eye on your nutrition.
What wetsuit should I choose for an open water race?
Choose a swimming-specific wetsuit (not surfing) — they're more flexible at the shoulders to allow swim movement. 3-4mm thickness for temperate water (14-20°C). Test it in training before race day.