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
Test seuil : 400m chrono + 200m chrono → calcul allure seuil (CSS)
3 × 1000m repos 90 s — allure modérée — total 3000m
16 × 100m repos 15 s — allure CSS+5s — total 1600m
12 × 100m technique (drills) repos 30 s — total 1200m
3500m continu — allure confortable
8 × 200m à CSS repos 20 s — total 1600m + 400m récup
4 × 800m repos 60 s — total 3200m
8 × 150m à 90% effort / 30 s repos — total 1200m + warm-up/cool-down
2000m pull-buoy — focus catch et traction
3800m continu — allure cible race
5 × 400m à CSS repos 30 s — total 2000m
2 × 2000m repos 2 min — total 4000m
20 × 50m sprint repos 10 s + 500m récup — total 1500m
10 × 150m pull-buoy + plaquettes repos 25 s — total 1500m
4200m continu — allure race
10 × 100m drills repos 30 s — total 1000m
2500m continu — allure facile
4 × 300m à CSS+5s repos 35 s — total 1200m
3000m continu — allure confortable
6 × 400m à CSS repos 30 s — total 2400m
5 × 800m repos 60 s — total 4000m
10 × 100m à max effort repos 20 s + 800m récup — total 1800m
2400m pull-buoy — allure seuil
4600m continu — allure cible race
3 × 800m à CSS repos 50 s — total 2400m
4 × 1000m repos 75 s — total 4000m
16 × 100m dont 8 × sprint repos 15 s — total 1600m
3000m continu — allure modérée
5000m continu — test objectif
10 × 100m drills repos 30 s — total 1000m
2800m continu — allure facile
4 × 400m à CSS+5s repos 40 s — total 1600m
3200m continu — allure modérée
4 × 600m à CSS repos 40 s — total 2400m
3 × 1500m repos 90 s — total 4500m
10 × 100m max effort repos 20 s + 1000m récup — total 2000m
2800m pull-buoy — focus allure cible
5200m continu — allure cible race
8 × 400m à CSS repos 30 s — total 3200m
5 × 1000m repos 75 s — total 5000m
20 × 100m dont 10 × sprint repos 15 s — total 2000m
3200m continu — allure confortable
5500m continu — simulation complète
10 × 100m drills repos 30 s — total 1000m
3000m continu — allure facile
4 × 400m à CSS+5s repos 40 s — total 1600m
3500m continu — allure confortable
4 × 400m à CSS repos 30 s — entretien
4000m continu — allure race
10 × 100m sprint repos 20 s + 600m récup — total 1600m
8 × 100m modulés repos 20 s — total 800m
3200m allure cible — simulation eau libre si possible
2000m continu — allure facile
6 × 100m dont 3 × sprint — total 600m
15 min nage très légère — activation et mental
5000m objectif — eau libre ou piscine — exprimez-vous !
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.