Are you up for finishing this workout?
I’m Yanel Pinto, a two-time Olympic swimmer, and I know what it means to push your body and mind beyond their limits, especially in open water. This 5K training isn’t just a physical challenge: it’s a test of focus and perseverance. Whether you’re preparing for your first race or fine-tuning for an elite competition, this set is designed to push you, build your endurance, and connect you with the essence of the sport. Are you ready to swim like an OLY athlete? Training for 5 km in open water Estimated duration: 90 minutesApproximate total: 5,200 metersObjective: endurance + orientation + competition pace Warm-up – 1,000 m 300 m gentle freestyle4×50 m (25 gentle crawl + 25 kick without board)4×50 m technique video4×25 m progressive (from slow to fast) with 15″ rest Main part – 3,500 m 3x (600 m medium pace + 1′ gentle active rest) Objective: improve competition pace and mental focus. 2. Orientation game – 800 m 4×200 m with controlled breathing + lifting your head every 6 strokes 1st every 6 strokes,2nd every 8 strokes,3rd random (every time you hear a whistle or signal from your coach, if you have one),4th bilateral breathing every 3 strokes + orientation. Imagine that you must see a buoy or a competitor nearby. 3. Work your mind – 900 m 9×100 m freestyle divided into 3 blocks: 3×100 m comfortable pace 3×100 m medium pace 3×100 m fast pace → Rest: 15” between each one, 30” between blocks Cool down – 700 m 200 m very gentle freestyle 100 m backstroke 4×50 m technique (you can use a snorkel) 200 m freestyle with eyes closed 25 m yes, 25 m no (simulates loss of visibility) Optional at the end: Mini mental challenge: float for 2 minutes without moving. Control your breathing. Visualize the finish of your 5 km race, strong, confident, and full of energy.