Swimming Training Schedules

Man swimming in a BHF race

Training to take part in an open water swim can be demanding. We have put together training schedules for all levels of swimmers, so you reach the finish line. 

Beginners' training schedule

This training plan is aimed for those with a gentler stroke. If you only swim occasionally, probably using breast stroke for a few 25m lengths at a time, this plan is for you.

Whilst some people can swim reasonable distances using breaststroke, for open water swimming it is more efficient to swim front crawl. That said, the breaststroke is useful during training to break the monotony of endless lengths of one stroke.

For beginners the best advice is to book some lessons as to swim well and relatively effortlessly requires excellent technique.

Beginners' training schedule

Intermediate training schedule

If you can swim reasonably well, are confident in your front crawl, but want to improve your technique and fitness, this plan is for you.

To improve your technique and strength, you’ll find it beneficial to join a swimming group for your main sessions. This would introduce you to swim drills such as catch up, side kicking and fingertip drag etc.

Intermediate training schedule 

Advanced training schedule

As an advanced swimmer you should be able to swim 1,600m in 20 to 30 minutes.  If you’re a competent swimmer, swimming regularly, this is the plan to follow.

Your primary focus is to complete four – five swimming sessions per week but you should also be doing land based strength work.

Advanced training schedule