Ready to conquer a 10k open water swim? This Training Plan in the MySwimPro app will help you get there with personalized Workouts designed to help you safely build strength, endurance and aerobic capacity.

10k Open Water Training Plan Overview

  • Workouts: 48
  • Average Workout: 6,500 meters = 90 minutes
  • Goal: Build endurance for a 10k open water swim

Who’s it for? You’re an experienced swimmer who trains four or more times per week.

How does it work? This Plan will push your endurance to the next level! Build your base and safely progress to a 9k Workout, followed by a taper to help you prepare for race day. Test your continuous aerobic ability throughout the Plan with Distance Challenge Workouts. It is recommended to complete additional open water swims in addition to your pool training.

Sign up for MySwimPro Coach to unlock this Training Plan! Before you get started, check out these resources:

How to Train with MySwimPro

In the MySwimPro app, every Swim Workout and Training Plan is customized to your skill level. Head to the pool with confidence, knowing you’re getting exactly the training you need to reach your goals. As a MySwimPro member, you’ll unlock:

  1. Personalized Training Intervals that are tailored to your speed and automatically adjust as you get faster.
  2. SetBar™ that shows your expected swim time vs. rest time for every Rep in a Set. This is a game changer if you’re new to interval training!
  3. Workout Scaler that allows you to quickly increase or decrease the distance and duration of your Workout to make it fit your schedule.
  4. Compatibility with Apple and Garmin smartwatches. Sync your Workouts to your watch for Set-by-Set guidance!
  5. Detailed Analytics about every Workout, including splits, heart rate, SWOLF score, stroke rate, strokes per lap and more.
  6. Technique Videos explaining drills for all 4 strokes, plus educational videos to help you improve your performance.
  7. A fresh Workout of the Day 7 days a week, 365 days a year.
  8. The MySwimPro Workout Library, packed with hundreds of workouts personalized to your skill and speed.

Featured Training Plans

After you finish the 10k Open Water Training Plan, try these Training Plans!

Ready to get started? Open the MySwimPro app to get your personalized Training Plan >



  1. I love the app and appreciate the email workout tips. I feel like for the amateur swimmer that the workouts you provide are extremely aggressive as far as time. i realize I can adjust them to fit my pace but to swim 6,500 meters in 90 minutes, as mentioned above in the 10K open water race plan, probably only applies to a very small group of athletes – I’m guessing less than 1%. My point is that it’s not applicable for most swimmers. Maybe that is your intended target? Just wanted to provide some feedback.
    Thank you for listening.

    • Hi there, we really appreciate your feedback. We do offer beginner training plans that are more applicable for a wide range of swimmers, but we are certainly working to expand our offerings so more swimmers can enjoy the app. If you have any further specific feedback, we’d love to hear it. Please send us an email to Thank you and have a great week!
      – Paige

  2. Hello
    I have the same remark as TM. I do a lot of openwater races and event, swam a couple of times a 10K already and many other time 5K or more. So I consider myself a quite experienced swimmer. The event I participate there are people from different categories but the workout you are proposing is for very advanced swimmers with a CSS pace of 1’20/100m or even less (to be able to complete a 6,5Km in just 90minutes in a swimming pool). In the race I have participated, with this pace I would have been already in the podium. Is this app only intended for elite swimmers? most likely they already have a good coach and training plan. In my experience majority of marathon swimmers have a CSS pace around 1’40″/1’45 and they aim a sub 3h time for 10K. There a lot of slow swimmers who finish a 10Km in 3h30 or more. Are this people not supposed to benefit from your training plans?

  3. Just want to thank you for this plan! My last 10k swim was 2:28 and I have been looking EVERYWHERE for a plan or a coach to help me bring it to the next level. There are so many beginner aerobic swim plans out there, and finding this after months of searching is a truly a diamond. Thank you so much!!

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