Sample Training Program Training Advice

Sample Training Program

Training Programs developed by 10-time USA Swimming national team coach Steve Munatones. Munatones has successfully trained athletes to compete in many open-water swimming events, including the English Channel Crossing and the Catalina Channel Crossing.  Munatones sits on the board of directors of the International Marathon Swimming Hall of Fame.

12.6-Mile Swim Training Program 

Your minimum training program should culminate in an open water swim of at least 60% of your anticipated time.  Below is a table outlining approximate times broken down for three types of swimmers:  elite swimmer, competitive swimmer, and fitness swimmer. 

	Pace per 100 yards (min:sec)	Estimated Finish Time (hours:min)	60% of anticipated finish time (hours:min)
Elite Swimmer	1:15	4:37	2:46
Competitive Swimmer	1:30	5:32	3:19
Fitness Swimmer	2:00	7:23	4:25

 

You should gradually build up to your 60% training swim which can be done 2 – 3 weeks before the Distance Swim Challenge.  Therefore, sample training programs are as follows: 

Date	Open Water Training Swim
	Elite Swimmer	Competitive Swimmer	Fitness Swimmer
July 3	1 hour 30 min	2 hours 30 min	3 hours
July 10	1 hour 30 min	2 hours 30 min	3 hours
July 17	1 hour 30 min	2 hours 30 min	3 hours 30 min
July 24	2 hours	2 hours 45 min	3 hours 30 min
July 31	2 hours 15 min	3 hours	4 hours
Aug 7	2 hours 46 min	3 hours 19 min	4 hours 25 min
Aug 14	90 min taper	90 min taper	90 min taper
Aug 21	Race Day	Race Day	Race Day