What we want to offer you is a three-week plan (build week, speed week and recovery week) mainly aimed at developing arm strength to help you train for your forthcoming open water swimming events. There are three sessions for each week. Try to train as regularly as possible and you will see huge improvements. This plan is ideal for beginners or masters. The third and final workout of the build week is just the 1000m. Test. Record your time at the end of the swim, it will be a useful guideline in a few weeks’ time.

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