16-WEEK OPEN-WATER TRAINING PLAN PRESEASON BUILD SUMMER 2026
***CRAFTED BY GOOGLE GEMINI***
This plan is engineered for an intermediate swimmer transitioning from a 7500m weekly base to a 2-mile (3.2km) race peak on June 18th, with a full 16-week progression. Given the 20-meter pool and knee/calf considerations, we will focus on high-frequency turns for core activation and low-impact dryland strength to protect your joints while building massive lats and a stable posterior chain.
THE ARCHITECTURE
- Phase 1(Weeks 1–4): Aerobic Foundation & Technical Precision. Establishing the “Blueprints.”
- Phase 2(Weeks 5–8): Strength & Open-Water Mechanics. Building the “Engine.”
- Phase 3(Weeks 9–12): Race Specificity & The June 18th Peak. The “Race Phase.”
- Phase 4(Weeks 13–16): Endurance Extension & Second Peak. Expanding the “Horizon.”
PHASE 1: BASE ENDURANCE (WEEKS 1–4) April 13 – May 10
Goal: Improve “Distance Per Stroke” (DPS) and build aerobic volume in the short pool.
Week 1 | Phase 1 | Goal: Technique & Baseline | Total Swim: 7,800m
| Day | Activity | Workout Details |
| Mon | Swim 1 (2600m) | WU: 400 Choice. Drill: 8×50 (25 Scull / 25 Swim). Main: 10×100 @ RPE 6 (Rest: 15s). 5×200 @ RPE 7 (Rest: 20s). Focus on high elbow catch. CD: 200 Easy. |
| Tue | Dryland A + Core | Focus on slow, controlled movements. No heavy calf loading. |
| Wed | Swim 2 (2600m) | WU: 300 Choice. Main: 3 x (400 Steady / 4×50 Fast / 100 Recovery). Keep heart rate consistent on the 400s. OW Skill: Practice sighting 3 times per 20m length. CD: 200 Choice. |
| Thu | Dryland B + Core | Mobility focus: Hip flexors and T-spine. |
| Fri | Swim 3 (2600m) | WU: 400 (Alt 50 Free/50 Back). Main: 20×50 @ RPE 8 (Rest: 15s). 1×600 Aerobic (RPE 5). Focus on “Head-up” swimming every 4th length. CD: 200 Choice. |
| Sat | Dryland A + Core | Recovery-focused lifting. |
| Sun | Rest/Mobility | 20 mins light stretching. No impact. |
- Weeks 2-3: Increase Main Set volume by 10% weekly. Week 4: Deload(60% volume).
PHASE 2: STRENGTH & POWER (WEEKS 5–8) May 11 – June 87
Goal: Building “Closing Speed” and managing the 20m pool’s high turn rate to simulate “Surges.”
Week 6 | Phase 2 | Goal: Strength & Sighting | Total Swim: 9,200m
| Day | Activity | Workout Details |
| Mon | Swim 1 (3000m) | WU: 500 Choice. Main: 15×100. (Odds: RPE 9 Sprint / Evens: RPE 6 Recovery). OW Skill: No breath 5m before/after each wall. CD: 200. |
| Tue | Dryland A + Core | Increase weight on Deadlifts. |
| Wed | Swim 2 (3200m) | WU: 400. Main: 4×400 @ Race Pace (Rest: 30s). 8×100 Pull with buoy (No kicking to protect calves). OW Skill: Look for a “target” at the end of the pool every 3 strokes. |
| Thu | Dryland B + Core | Add 1 extra set to Core circuit. |
| Fri | Swim 3 (3000m) | WU: 400. Main: 12×150. (50 Fast / 50 Cruise / 50 Fast). Simulates pack navigation and breakaways. CD: 200. |
| Sat | Bonus Swim / OW | (Optional 2000m) Continuous swim in open water if possible. |
| Sun | Rest | Active recovery (Walking/Swimming). |
PHASE 3: RACE SPECIFICITY & JUNE 18 PEAK (WEEKS 9–12)
Goal: Maximize threshold pace. Race Day: Thursday, June 18th.
Week 10 | Phase 3 | Goal: RACE PEAK | Total Swim: 7,000m(Taper)
| Day | Activity | Workout Details |
| Mon | Swim 1 (2500m) | WU: 400. Main: 10×100 @ Race Pace (Rest: 20s). Focus on rhythm and sighting. CD: 100. |
| Tue | Mobility only | No heavy lifting. Foam roll calves and glutes. |
| Wed | Swim 2 (1000m) | Activation: 200 Choice. 4×50 Sprints. 400 Easy. Very light. |
| Thu | RACE DAY | Target: 2 Miles(3.2km). Focus on drafting and straight lines. |
| Fri | Rest | Full recovery. |
| Sat | Core/Mobility | Light core work only. |
| Sun | Swim 3 (1500m) | Very easy recovery swim. Zero intensity. |
PHASE 4: ENDURANCE EXTENSION (WEEKS 13–16)
Goal: Rebuilding volume and preparing for longer durations (5K focus).
Week 14 | Phase 4 | Goal: Long Aerobic | Total Swim: 11,500m
| Day | Activity | Workout Details |
| Mon | Swim 1 (3500m) | WU: 500. Main: 3×800 @ Steady RPE 6. 10×50 @ RPE 8. Focus on consistent pacing across the 800s. CD: 200. |
| Tue | Dryland A + Core | Re-introduce strength loads. |
| Wed | Swim 2 (4000m) | WU: 500. Main: 1×2000 Continuous (OW Simulation). Sight every 5 strokes. OW Skill: Change speeds every 200m without stopping. CD: 200. |
| Thu | Dryland B + Core | Focus on rotational power (Woodchoppers). |
| Fri | Swim 3 (4000m) | WU: 600. Main: 8×400 @ Threshold (Rest: 45s). Focus on maintaining form as fatigue sets in. CD: 200. |
| Sat | Dryland A | Stability and Prehab focus. |
| Sun | Rest | Total rest. |
COACH’S KEY NOTES & GUIDELINES
- 20m Pool Strategy: You will turn 160 times during a 3.2km effort. To make this “Open Water Specific,” do not push off the walls hard. Instead, use a soft touch and “swim” away from the wall to simulate the lack of a push-off in the lake/ocean.
- Knee & Calf Management: If your calf flares up, eliminate the kick and use a pull buoy. Avoid “pushing off” the wall with the affected leg. On dryland days, prioritize the “Negative” (lowering phase) of step-ups to build tendon resilience without the impact of jumping.
- RPE Scale(1–10):
- RPE 5-6: Aerobic/All-day pace.
- RPE 7-8: Race Pace. Breathing is heavy but controlled.
- RPE 9-10: Maximum effort/Sprinting.
- Nutrition: During Phase 3 and 4, ensure you are practicing your pre-race meal (e.g., oatmeal or banana/almond butter) at least 2 hours before your long swims.
- Sighting: In a 20m pool, sight every 2–3 lengths to keep the neck muscles conditioned. Lift the eyes just enough to see the “waterline” (alligator eyes), then turn the head to breathe.
Core
Understood. To match the 16-week periodization, we are moving from stability (Phase 1) to strength (Phase 2), then to race-tempo endurance (Phase 3), and finally sustainable capacity (Phase 4).
Perform Workout A after your first swim of the week, Workout B after the second, and Workout C after the third.
PHASE 1: BASE ENDURANCE (Weeks 1–4)
Focus: Establishing pelvic control and spinal alignment to minimize drag.
Phase 1 Core Workouts
| Workout | Exercise | Sets | Reps / Time |
| A | Dead Bug (Slow & controlled) | 3 | 12 per side |
| Forearm Plank | 3 | 45 seconds | |
| Glute Bridge (Heels only, toes up) | 3 | 15 reps | |
| B | Bird-Dog (Hold 3s at top) | 3 | 10 per side |
| Side Plank (Left side) | 3 | 30 seconds | |
| Side Plank (Right side) | 3 | 30 seconds | |
| C | Hollow Body Hold (Lower back flat) | 3 | 30 seconds |
| Superman (Chest lift focus) | 3 | 12 reps | |
| Heel Taps (Lying on back) | 3 | 15 per side |
PHASE 2: STRENGTH & POWER (Weeks 5–8)
Focus: Building “stiffness” through the trunk to translate shoulder pull into forward momentum.
Phase 2 Core Workouts
| Workout | Exercise | Sets | Reps / Time |
| A | Plank with Shoulder Taps | 3 | 10 per side |
| Single-Leg Glute Bridge | 3 | 10 per side | |
| Leg Raises (Hands under hips) | 3 | 12 reps | |
| B | Russian Twists (Heels on floor) | 3 | 20 per side |
| Cobra Lat Pull (Lie on belly, pull elbows) | 3 | 15 reps | |
| Hollow Body Rocks | 3 | 20 seconds | |
| C | Side Plank with Hip Dips | 3 | 12 per side |
| Reverse Plank (Hold) | 3 | 30 seconds | |
| Mountain Climbers (Slow/Controlled) | 3 | 15 per side |
PHASE 3: RACE SPECIFICITY & PEAK (Weeks 9–12)
Focus: Rotational speed and high-cadence stability to handle race surges and sighting.
Phase 3 Core Workouts
| Workout | Exercise | Sets | Reps / Time |
| A | Flutter Kicks (Small, fast “fins”) | 3 | 45 seconds |
| Plank Knee-to-Elbow | 3 | 12 per side | |
| V-Sit Hold | 3 | 45 seconds | |
| B | Windshield Wipers (Knees bent 90°) | 3 | 10 per side |
| Prone Swimmers (Opposite arm/leg) | 3 | 20 per side | |
| Bicycle Crunches (Slow tempo) | 3 | 15 per side | |
| C | “Alligator” Sighting Planks | 3 | 10 per side |
| Dead Bug with Resistance (Press knees) | 3 | 12 per side | |
| Glute Bridge Hold with Marching | 3 | 12 per side |
PHASE 4: ENDURANCE EXTENSION (Weeks 13–16)
Focus: Sustaining form during fatigue and protecting the lower back during long-duration swims.
Phase 4 Core Workouts
| Workout | Exercise | Sets | Reps / Time |
| A | Plank with Forward Reach | 3 | 10 per side |
| Hollow Body to V-Sit (Slow) | 3 | 8 reps | |
| Long-Lever Glute Bridges (Feet further out) | 3 | 12 reps | |
| B | Bird-Dog Crunch (Elbow to knee) | 3 | 12 per side |
| Side Plank Star (Top leg lift) | 3 | 20 seconds per side | |
| Scissors Kicks (Vertical) | 3 | 45 seconds | |
| C | Plank with Hip Rotation | 3 | 15 per side |
| Dolphin Kicks (On back, core focused) | 3 | 30 seconds | |
| Back Extensions (Hands behind head) | 3 | 15 reps |
Coaching Notes for Success:
- The Calf Safeguard: During all Glute Bridges, keep your toes pulled up toward your shins. This prevents the gastrocnemius (calf) from cramping or taking the load, forcing your glutes and deep core to do the work.
- Knee Comfort: If any side-plank variant causes knee discomfort, perform them from the knees rather than the feet to shorten the lever and reduce lateral stress on the joint.
- The Sighting Connection: In Phase 3, the “Alligator” Sighting Plank involves holding a forearm plank and lifting your head and chest slightly to look forward (like sighting for a buoy) while maintaining a flat back. This conditions the neck and upper back for race day.
Weights
To ensure you build balanced power while protecting your knees and calves, we will utilize a “Push-Pull-Leg-Core” integration for every session. This ensures your swimming muscles (lats and shoulders) stay healthy, while your “beach muscles” (chest, biceps, triceps) provide the structural stability needed for the high-volume water work.
Notes on Injury Prevention:
- Knees: All leg movements focus on the hinge (hips back) rather than the squat (knees forward).
- Calves: We avoid calf raises and explosive jumping. All “Push” movements from the legs should come from the heels.
PHASE 1: ANATOMICAL ADAPTATION (WEEKS 1–4)
Goal: Establish movement patterns and joint stability. Focus on “Time Under Tension” (3-second lowering phase).
| Workout | Exercise | Sets | Reps |
| A | Trap Bar Deadlift (Hinge focus) | 3 | 12 |
| Lat Pulldowns (Wide grip) | 3 | 12 | |
| Push-Ups (Chest/Triceps) | 3 | Max | |
| Face Pulls | 3 | 15 | |
| B | Goblet Squat (Low box, heels heavy) | 3 | 12 |
| Seated Cable Row | 3 | 12 | |
| Dumbbell Overhead Press | 3 | 10 | |
| Tricep Cable Pushdowns | 3 | 15 | |
| C | Reverse Lunges (Step back only) | 3 | 10/side |
| Assisted Pull-Ups | 3 | 10 | |
| Dumbbell Floor Press | 3 | 12 | |
| Hammer Curls | 3 | 12 |
PHASE 2: STRENGTH & POWER (WEEKS 5–8)
Goal: Increase load to build the “engine” for open-water surges. Focus on explosive upward movements.
| Workout | Exercise | Sets | Reps |
| A | Romanian Deadlifts (Feel the stretch) | 4 | 8 |
| Weighted Pull-Ups (or heavy pulldown) | 4 | 6–8 | |
| Dumbbell Bench Press | 4 | 8 | |
| Arnold Press | 3 | 10 | |
| B | Box Squats (Sit fully, then drive) | 4 | 8 |
| Single-Arm DB Row | 4 | 8/side | |
| Dips (Chest version, lean forward) | 3 | 10 | |
| EZ-Bar Bicep Curls | 3 | 12 | |
| C | Step-Ups (Low box, 12 inches) | 3 | 10/side |
| Bent Over Barbell Rows | 4 | 8 | |
| Incline DB Flys | 3 | 12 | |
| Overhead DB Tricep Extension | 3 | 12 |
PHASE 3: RACE SPECIFICITY & TAPER (WEEKS 9–12)
Goal: High-velocity movements and muscular endurance. Lower the weight as you approach June 18th.
| Workout | Exercise | Sets | Reps |
| A | Kettlebell Swings (Snap the hips) | 3 | 20 |
| Chin-Ups (Underhand grip) | 3 | 8–10 | |
| Medicine Ball Slams | 3 | 15 | |
| Lateral Raises | 3 | 15 | |
| B | Glute Bridge (Weighted on hips) | 3 | 20 |
| Incline DB Row | 3 | 12 | |
| Speed Push-Ups (Clapping optional) | 3 | 15 | |
| Cable Bicep Curls | 3 | 15 | |
| C | Split Squat (Hold bottom 2s) | 3 | 10/side |
| Push Press (Use legs for drive) | 3 | 8 | |
| Band Pull-Aparts | 3 | 25 | |
| Diamond Push-Ups | 3 | Max |
PHASE 4: ENDURANCE EXTENSION (WEEKS 13–16)
Goal: Rebuilding heavy capacity for longer distances. High volume with moderate weight.
| Workout | Exercise | Sets | Reps |
| A | Staggered Stance RDL | 3 | 12/side |
| Wide Grip Lat Pulldown | 3 | 15 | |
| Barbell Bench Press | 3 | 10 | |
| Zottman Curls (Rotate on way down) | 3 | 12 | |
| B | Sumo Deadlift (Wide stance) | 3 | 10 |
| T-Bar Row | 3 | 12 | |
| Upright Row (Wide grip) | 3 | 12 | |
| Skull Crushers | 3 | 12 | |
| C | Lateral Lunges (Keep one leg straight) | 3 | 10/side |
| Neutral Grip Pull-Ups | 3 | Max | |
| Incline DB Press | 3 | 12 | |
| Single-Arm Cable Press | 3 | 12/side |
Coach’s Strength Guidelines:
- Tempo(4-0-1-0): For Phases 1 and 4, take 4 seconds to lower the weight, 0 seconds at the bottom, 1 second to lift, and 0 seconds at the top. This builds massive tendon strength.
- The“No-Jump” Rule: Due to the calf tendonitis, avoid box jumps or jump squats. If a workout feels too easy, increase the weight rather than the speed of impact.
- Shoulder Health: If you feel “pinching” during Overhead Press, switch to Neutral Grip (palms facing each other) or stick to the Floor Press, which limits the range of motion to a safe zone.
- Biceps/Triceps: While these are “accessory” muscles, they act as the stabilizers for your high-elbow catch. Do not skip them, but prioritize the large pulling movements (Rows/Pull-ups) first.
Christopher Sandoli 
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