2-mile open water swim

BEG
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About this challenge

This 2 mile open water swimming challenge will prepare you fully for your event over a 13 week period. Whilst the challenge has been devised for those wanting to swim in an open water event, there’s nothing stopping you from taking on the challenge if you simply want to train and complete the distance in a swimming pool.     

beginner Training Plan

Entry requirements: beginner

This challenge has been devised for beginner swimmers. If you are new to open water swimming we suggest trying the 1-mile distance first. However, if you have swam a certain amount in the past, and you have an average level of fitness and feel confident with the challenge, then continue with this 2-mile plan.    

 

Start date:
Anytime
Expected finish time:
Anytime
Duration:
13 weeks
Week 1
Jump to:
Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 50 metres (15 seconds rest between each 50 metres at fast speed)

 

3. 4 x 100 metres (20 seconds rest between each 100 metres all at fast speed)

 

4. 2 x 200 metres (45 seconds rest between each 200 metres all at comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

1500 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 25 metres (10 seconds rest between each 25 metres. One 25 metres fast pace, one easy pace for all 10 lengths)

 

3. 10 x 50 metres (15 seconds rest between each 50 metres. One fast, one easy pace for all 10 lengths)

 

4. 5 x 100 metres (20 seconds rest between each 50 metres. One fast, one easy pace for all 10 lengths)

 

5. 1 x 400 metres (At comfortable speed)

 

6. 100 metres (Warm down easy any stroke)

 

1850 metres total

Thursday
Rest

Rest

Friday
Rest

Rest 

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 300 metres (45 secs rest) 200 metres (30 secs rest) 100 metres (20 secs rest) 100 metres (20 secs) 200 metres (30 secs rest) 300 metres (45 secs rest) pushing yourself for each set 

 

3. 5 x 100 metres easy pace focusing on technique (20 secs rest on each 100 metres)

 

4. 100 metres (Warm down easy any stroke)

 

1900 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 4 x 75 metres (15 seconds rest between each 75 metres. One 75 metres fast, one 75 metres easy for all 4 sets)

 

3. 4 x 100 metres (20 seconds rest between each 100 metres. One 100 metres fast, one 100 metres easy for all 4 sets)

 

4. 4 x 200 metres (30 seconds rest between each 200 metres. 2 x 200 metres fast, 2 x 200 metres easy for all 4 sets)

 

5. 1 x 500 metres (Easy pace focusing on technique)

 

6. 100 metres (Warm down easy speed any stroke)

 

2200 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 5 x 200 metres (45 seconds rest between each 200 metres. Comfortable pace for each 200 metres)

 

3. 5 x 100 metres moderate pace (20 seconds rest between each 100 metres. One 100 metres fast, one 100 metres easy for all 5 sets)

 

4. 100 metres (Warm down easy any stroke)

 

1700 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 200 metres (45 seconds rest between each 200 metres. 1 x 200 metres fast, 1 x 200 metres easy for all 10 sets)

 

3. 100 metres (Warm down easy any stroke)

 

2200 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 50 metres (10 seconds rest between each 50 metres & all fast speed)

 

3. 10 x 100 metres (20 seconds rest between each 100 metres. 1 x 100 metres fast, 1 x 100 metres easy for all 4 sets)

 

4. 1 x 500 metres (Easy pace focusing on technique)

 

5. 100 metres (Warm down easy speed any stroke)

 

2200 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 400 metres (1 min rest) 300 metres (45 seconds rest) 200 metres (30 seconds rest) 100 metres (20 seconds rest) 100 metres (20 seconds) 200 metres (30 seconds rest) 300 metres (45 seconds rest) 400 metre ( 1 min rest) pushing yourself for each set

 

3. 100 metres (Warm down easy speed any stroke)

 

2200 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 1 x 2000 metres (Straight 2000 metres at comfortable pace focusing on technique)

 

3. 100 metres (Warm down easy speed any stroke)

 

2200 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 50 metres (50 metres left arm, 50 metres right arm focusing on technique easy pace for all 10 sets)

 

3.  10 x 100 metres (20 seconds rest between each 100 metres all at fast speed)

 

4. 2 x 400 metres (45 seconds rest between each 400 metre, 1 x 400 metre fast, 1 x 400 metre easy speed)

 

5. 100 metres (Warm down easy any stroke)

 

2500 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 200 metres (45 seconds rest between each 200 metres, 1 x 200 metres fast, 1 x 200 metres easy speed)

 

3. 4 x 100 metres (20 seconds rest between each 100 metres, 1 x 100 metres fast, 1 x 100 metres easy for all 4 sets)

 

4. 100 metres (Warm down easy any stroke)

 

2600 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 100 metres (Easy pace focusing on technique. 20 seconds between each 100 metres focusing on keeping arms out of the centre line, keeping wide. Another 100 metres focusing on head still looking at the black line. Third 100 metres focusing on early entry, Fourth on legs together with limited kick to save energy and fifth length on rotating the hips)

 

3. 12 x 50 metres (Easy pace focusing on maximising the distance from each stroke. Counting how many strokes per length. 15 seconds rest between each 50 metres)

 

4. 100 metres (Warm down easy any stroke)

 

1800 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 50 metres (15 seconds rest between each 50 metres at fast speed)

 

3. 10 x 100 metres (20 seconds rest between each 100 metres all at fast speed)

 

4. 5 x 200 metres (30 seconds rest between each 200 metres all at comfortable speed)

 

5. 100 metres (Warm down easy any stroke)

 

2700 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 50 metres (15 seconds rest), 100 metres (20 seconds rest), 200 metres, (30 seconds rest) 300 metres (45 seconds rest), 400 metres (45 seconds rest), 300 metres (45 seconds rest), 200 metres (30 seconds rest) 100 metres (20 seconds rest) 50 metres (15 seconds rest) all at fast speed

 

3. 100 metres (Warm down easy any stroke)

 

1900 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 25 metres (10 seconds rest between each 25 metres. One 25 metres fast pace, one easy pace for all 10 lengths)

 

3. 10 x 50 metres (15 seconds rest between each 50 metres. One fast, one easy pace for all 10 lengths)

 

4. 10 x 100 metres (20 seconds rest between each 50 metres. One fast, one easy pace for all 10 lengths)

 

5. 1 x 400 metres (At comfortable speed)

 

6. 100 metres (Warm down easy any stroke)

 

2350 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 5 x 200 metres (30 seconds rest between each 200 metres at comfortable pace)

First 200 metres focusing on relaxed head early entry wide width of your hips (not in the centre line), second 200 metres focusing on head looking down relaxed in a neutral position, third 200 metres legs together and focus on not kicking too much as this will burn more energy over a mile)

 

3. 5 x 100 metres (20 seconds rest between each 100 metres, each 100 metres at fast speed)

 

4. 4 x 50 metres (20 seconds rest between each 50 metres at fast speed)

 

5. 4 x 25 metres (20 seconds rest between each 25 metres at fast speed)

 

6. 100 metres (Warm down easy any stroke)

 

2000 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 1 x 2500 metres (Comfortable pace thinking about technique)

 

3. 100 metres (Warm down easy any stroke)

 

2700 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 4 x 300 metres (45 seconds rest between each 300 metres. Two 300s fast, two comfortable)

 

3. 4 x 200 metres (45 seconds rest between each 300 metres. Two 300s fast, two comfortable)

 

4. 100 metres (Warm down easy any stroke)

 

2200 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 50 metres (10 seconds rest between each 50 metres & all fast speed)

 

3. 10 x 100 metres (15 seconds rest between each 100 metres. One 100 metres fast, one 100 metres comfortable for all 10 sets)

 

4. 2 x 500 metres (One at fast pace, one at slow pace)

 

5. 100 metres (Warm down easy speed any stroke)

 

2700 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 400 metres (45 seconds) 300 metres (30 seconds rest) 200 metres (20 seconds rest) 100 metres (15 seconds rest) 100 metres (15 seconds) 200 metres (20 seconds rest) 300 metres (30 seconds rest) 400 metre ( 45 seconds rest) pushing yourself for each set

 

3. 100 metres (Warm down easy speed any stroke)

 

2200 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 1 x 2500 metres (Straight 2000 metres at comfortable pace focusing on technique)

 

3. 100 metres (Warm down easy speed any stroke)

 

2700 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 50 metres (50 metres left arm, 50 metres right arm focusing on technique easy pace for all 10 sets)

 

3. 10 x 100 metres (15 seconds rest between each 100 metres all at fast speed)

 

4. 2 x 400 metres (30 seconds rest between each 400 metre, one comfortable, one fast speed)

 

5. 100 metres (Warm down easy any stroke)

 

2500 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 200 metres (30 seconds rest between each 200 metres, one fast, one comfortable speed)

 

3. 4 x 100 metres (15 seconds rest between each 100 metres, one fast, one comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

2600 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 100 metres (Easy pace focusing on technique. 20 seconds between each 100 metres focusing on keeping arms out of the centre line, keeping wide. Another 100 metres focusing on head still looking at the black line. Third 100 metres focusing on early entry, Fourth on legs together with limited kick to save energy and fifth length on rotating the hips)

 

3. 12 x 50 metres (Easy pace focusing on maximising the distance from each stroke. Counting how many strokes per length. 10 seconds rest between each 50 metres)

 

4. 4 x 200 metres (2 easy pace, 2 fast pace. 30 seconds rest between each 200 metres)

 

5. 100 metres (Warm down easy any stroke)

 

2600 metres total

 

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 50 metres (10 seconds rest between each 50 metres at fast speed)

 

3. 10 x 100 metres (15 seconds rest between each 100 metres, 5 x 100s fast speed, 5 x 100s comfortable speed)

 

4. 6 x 200 metres (20 seconds rest between each 200 metres, 3 x 200s fast speed, 3 x 200s comfortable speed)

 

5. 100 metres (Warm down easy any stroke)

 

2900 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 1 x 2500 metres (Aiming to hit a consistent time per 100 metres pace thinking about technique)

 

4. 100 metres (Warm down easy any stroke)

 

2700 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 100 metres (Easy pace focusing on technique. 20 seconds between each 100 metres focusing on keeping arms out of the centre line, keeping wide. Another 100 metres focusing on head still looking at the black line. Third 100 metres focusing on early entry, Fourth on legs together with limited kick to save energy and fifth length on rotating the hips)

 

3. 12 x 50 metres (Easy pace focusing on maximising the distance from each stroke. Counting how many strokes per length. 10 seconds rest between each 50 metres)

 

4. 2 x 200 metres (2 easy pace, 2 fast pace. 30 seconds rest between each 200 metres)

 

5. 2 x 300 metres (1 easy pace, 1 fast pace 30 seconds rest between each 300)

 

6. 100 metres (Warm down easy any stroke)

 

2800 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 1 x 2750 metres (Comfortable pace thinking about technique)

 

3. 100 metres (Warm down easy any stroke)

 

2950 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 4 x 300 metres (30 seconds rest between each 300 metres. Two 300s fast, two comfortable)

 

3. 4 x 200 metres (20 seconds rest between each 300 metres. Two 300s fast, two comfortable)

 

4. 4 x 100 metres (15 seconds between each 100 metres. Two 100s fast, two comfortable)

 

5. 100 metres (Warm down easy any stroke)

 

2600 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 50 metres (15 seconds rest), 100 metres (20 seconds rest), 200 metres, (30 seconds rest) 300 metres (45 seconds rest), 400 metres (45 seconds rest), 300 metres (45 seconds rest), 200 metres (30 seconds rest) 100 metres (20 seconds rest) 50 metres (15 seconds rest) all at fast speed

 

3. 5 x 100 metres (10 seconds rest between each 100 metres comfortable pace)

 

4. 100 metres (Warm down easy any stroke)

 

2600 metres total

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 100 metres (Easy pace focusing on technique. 15 seconds between each 100 metres focusing on keeping arms out of the centre line, keeping wide. Another 100 metres focusing on head still looking at the black line. Third 100 metres focusing on early entry, Fourth on legs together with limited kick to save energy and fifth length on rotating the hips)

 

3. 12 x 50 metres (easy pace focusing on maximising the distance from each stroke. Counting how many strokes per length. 10 seconds rest between each 50 metres)

 

4. 4 x 200 metres (2 easy pace, 2 fast pace. 20 seconds rest between each 200 metres)

 

5. 100 metres (warm down easy any stroke)

 

2600 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 200 metres (20 seconds rest between each 200 metres, one fast, one comfortable speed)

 

3. 4 x 100 metres (15 seconds rest between each 100 metres, one fast, one comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

2600 metres total

Thursday
Rest

Rest

Friday
Rest

Rest 

Saturday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 1 x 2800 metres (Comfortable pace trying to be consistent on time for each 100 metres)

 

3. 100 metres (Warm down easy any stroke)

 

3000 metres total 

Sunday
Rest

Rest

Monday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 50 metres (10 seconds rest), 100 metres (15 seconds rest), 200 metres, (20 seconds rest) 300 metres (30 seconds rest), 400 metres (30 seconds rest), 300 metres (30 seconds rest), 200 metres (20 seconds rest) 100 metres (15 seconds rest) 50 metres (10 seconds rest) all at fast speed

 

3. 10 x 100 metres (10 seconds rest between each 100 metres, 5 x 100s fast, 5 x 100s comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

2900 metres total

Tuesday
Rest

Rest

Wednesday
Training

1. 100 metres (Warm-up easy front crawl focus on relaxing your body in the water)

 

2. 1 x 3000 metres (Comfortable pace thinking about technique)

 

3. 100 metres (Warm down easy any stroke)

 

3200 metres total

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 200 metres (20 seconds rest between each 200 metres, one fast, one comfortable speed)

 

3. 10 x 100 metres (15 seconds rest between each 100 metres, one fast, one comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

3200 metres total

Sunday
Rest

Rest

Monday
Rest

Rest

Tapering before the event 

Tuesday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 10 x 100 metres (Easy pace focusing on technique. 15 seconds between each 100 metres focusing on keeping arms out of the centre line, keeping wide. Another 100 metres focusing on head still looking at the black line. Third 100 metres focusing on early entry, Fourth on legs together with limited kick to save energy and fifth length on rotating the hips)

 

3. 12 x 50 metres (Easy pace focusing on maximising the distance from each stroke. Counting how many strokes per length. 10 seconds rest between each 50 metres)

 

4. 2 x 200 metres (2 easy pace, 2 fast pace. 20 seconds rest between each 200 metres)

 

5. 2 x 300 metres (1 easy pace, 1 fast pace 30 seconds rest between each 300)

 

6. 100 metres (Warm down easy any stroke)

 

2800 metres total

Wednesday
Rest

Rest

Thursday
Training

1. 100 metres (Warm-up easy front crawl focusing on relaxing your body in the water)

 

2. 5 x 200 metres (20 seconds rest between each 200 metres, all at comfortable speed)

 

3. 8 x 100 metres (15 seconds rest between each 100 metres, all at comfortable speed)

 

4. 100 metres (Warm down easy any stroke)

 

2000 metres total

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Race day

Event day!! 

Week 1
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