Introduction

Welcome to the Novice Event Program.

This program has been written for a swimmer that has some form of previous swimming experience and is looking to improve their swimming abilities to complete a 1km to 1.5km open water race.

The program includes 16 sessions, which is ideally swum as 2 sessions per week for 8 weeks. While this may not be possible for everyone, we simply recommend setting yourself a suitable timeline in which you can do the 16 sessions.

The program is written with alternating aerobic and high intensity session (ideally 1 each per week). The sessions in the first four weeks of the course will progress in total distance. Before the last four weeks focus on increasing the distance of intervals within the session (not the total distance).