Swimming – 3.8km Training Plan

This 3.8k Swimming plan is for swimmers with a good base of swimming and who are looking to improve their long-distance swimming times, in particular over the IRONMAN distance of 3.8km. This has a reasonably high frequency of swimming and volume but works on 1-hour long sessions (mostly) and focuses on sustained efforts. Therefore, you may not swim the distance – this is ok, and the frequency of the sessions ensures you are able to have the endurance to complete this event.

Ideal for swimmers with limited time throughout the week. There are some longer open water efforts towards the end of the plan. This has had success for athletes of a variety of abilities, including multiple PBs. If you are looking at significantly stepping up to this distance, we suggest you start with one of our shorter-distance swimming plans (e.g., 2.5 or 1.6km). However, it should be appropriate for most swimmers as long as they are swimming 2 sessions a week already.

Key information

32 weeks

Sessions per week: 4 Swims

Average weekly volume: 4 hours

Download Training Peaks Training Plan ($20)

This training plan has been written by the experienced Coaches at Tri Training Harder and generated after reviewing thousands of training plans. We have taken our most popular sessions, format and schedule from years of online coaching with hundreds of athletes, and we have put them together with new structured workouts where appropriate to create this training plan.

Do I get any more assistance?

Throughout the training plan, you also get links to helpful articles or videos to see how to do drills, learn more about the race and give you some psychological tools.

Furthermore, if you want more assistance, just be in touch, and we can connect you with a coach who can review your training, talk you through any concerns or questions you have to make any adjustments if you need it.

Enjoy!

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SwimmingTri Training HarderJune 12, 2023

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Swimming – 3.8km Training Plan

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