Swim 1: Aim to swim 1500m (race distance). Break it down into smaller distances - 200m warm-up swim, 5x100m steady, with 30 secs rests between each, 4x50m fast, 3x100m easy, 200m fast, 100m easy to cool down.
Swim 2: Build distance - you want to be able to swim at least 1800m before race day. Swim 200m to warm up, then 10-15 sets of 100m with 30 secs rest between each effort. Alternate each effort as easy/hard. 100m easy swim to cool down.
Swim 3: Introduce speed. Try on your wetsuit and get used to it. Try to swim in open water. Speed sessions consist of short efforts with long rests - 300m warm-up, then 10-15 sets of 50m, alternating each effort as fast/slow. Recover for double to triple the time it takes you to do the fast efforts: if it takes 1 minute to do a hard 50m, rest for 2-3 minutes. Try to maintain your form. Then try swimming up to 400m in one go, steady pace - build intensity of effort each week. After sessions get out fast and get your wetsuit off as quickly as possible.
Swim 4: Continuous swim for 20-30 minutes; build up by 5 minutes each week.
Swim 5: 300m swim warm-up, then 5x200m with 20 secs rest, 3x100m with 30 secs rest, 4x50m easy.
Swim 6: 200-400m warm-up, then 5x100m alternating easy (then 20 secs rest) and flat out (then 30 secs rest); then 5x100m alternating flat out (30 secs rest) and easy (20 secs rest); then 3x100m flat out, with 30 secs rest.
Swim Taper: 300m warm-up, then 10x50m as: hard 25m, easy 25m with 40 secs rest, 10x25m flat out with 30 secs rest between each, then 100m easy.
