Training for any long open water swim requires a personalized plan. Whether you’re training for an open water 10k race or an 8 mile open water fundraiser, this plan will help you get there.

The 10k Open Water Race Plan is designed for swimmers looking to take their training to the next level and build an aerobic capacity necessary to tackle a long open water swim.

This plan is available only in the MySwimPro App. Download the app on iPhone and Android to subscribe to a training plan that’s right for you!

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10k Open Water Plan Overview:

  • Duration: 12 weeks
  • Workouts: 48
  • Average Workout: 6,500 meters = 90 minutes
  • Goal: Build Endurance

Related: How to Train for an Open Water Race in a Pool

Who’s it for? You’re an experienced swimmer that trains four or more times per week. This plan will prepare you for a 10-15k open water swim with 4x pool sessions per week.

How does it work? Complete 4 workouts per week for 12 weeks in the pool. It is recommended to add additional open water swims to this plan beyond pool training. Every two weeks, the final workout of the week is a ‘Distance Challenge’ that will test your continuous aerobic ability. Week 4 and 8 are recovery weeks with lower volume and intensity. The final 3-4 weeks serve as a taper for the open water race to be done at the end of the 12 week plan.

Related: 5 Freestyle Drills for Advanced Swimmers

Open Water Plans:

Featured Training Plans

A training plan is a critical component to the success of reaching your goals in swimming! Here are some additional ways this plan is designed to help you get there.

  1. Time: During the week, you may feel stretched on time. This plan sets all your workouts ahead of time for you; therefore, you are more able to fit them into your hectic schedule than you thought. You’ll know exactly what you’re doing for the week and how long each workout is.
  2. Setting Goals: Having a goal gives you something to work towards and a plan helps get you there! Having a chart makes your goal much easier and attainable.
  3. Staying Focused: By having a plan ahead of time, you know exactly what you’re going to do and when you’re going to do it. One of the worst things that can happen, is to only swim when the mood hits you (or not at all). A plan will keep you focused on where you’re going.
  4. Staying Motivated: By adhering to a weekly schedule, you may find that you are staying motivated between and during every session more so than if you didn’t have a plan. Seeing the entire plan laid out in front of you will help visualize success and keep you on track.
  5. Accountability: If you can’t swim with a team or coach, this plan is for you! We are your accountability partners in this journey. A structured plan will keep your schedule in check and accountable to each and every workout.

So what are you waiting for?

Start the 10k Plan and elevate your swimming with MySwimPro! Still not convinced, read: Why You Need A Structured Training Plan.

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6 thoughts on “10k Open Water Race Plan

  1. Just want to thank you for this plan! My last 10k swim was 2:28 and I have been looking EVERYWHERE for a plan or a coach to help me bring it to the next level. There are so many beginner aerobic swim plans out there, and finding this after months of searching is a truly a diamond. Thank you so much!!

  2. Hello

    I have the same remark as TM. I do a lot of openwater races and event, swam a couple of times a 10K already and many other time 5K or more. So I consider myself a quite experienced swimmer. The event I participate there are people from different categories but the workout you are proposing is for very advanced swimmers with a CSS pace of 1’20/100m or even less (to be able to complete a 6,5Km in just 90minutes in a swimming pool). In the race I have participated, with this pace I would have been already in the podium. Is this app only intended for elite swimmers? most likely they already have a good coach and training plan. In my experience majority of marathon swimmers have a CSS pace around 1’40″/1’45 and they aim a sub 3h time for 10K. There a lot of slow swimmers who finish a 10Km in 3h30 or more. Are this people not supposed to benefit from your training plans?

  3. I love the app and appreciate the email workout tips. I feel like for the amateur swimmer that the workouts you provide are extremely aggressive as far as time. i realize I can adjust them to fit my pace but to swim 6,500 meters in 90 minutes, as mentioned above in the 10K open water race plan, probably only applies to a very small group of athletes – I’m guessing less than 1%. My point is that it’s not applicable for most swimmers. Maybe that is your intended target? Just wanted to provide some feedback.
    Thank you for listening.

    1. Hi there, we really appreciate your feedback. We do offer beginner training plans that are more applicable for a wide range of swimmers, but we are certainly working to expand our offerings so more swimmers can enjoy the app. If you have any further specific feedback, we’d love to hear it. Please send us an email to Thank you and have a great week!
      – Paige

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