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DuoSwim

Triathlon & Open Water

10K Ultra

Open Water • Endurance • 10K

49

Workouts

5000

Avg. Meters

87

Avg. Mins

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Triathlon & Open Water

10K Ultra

Open Water · Endurance · 10K

Workouts
49
Avg. metres
5,000
Avg. mins
87
The shape of your trainingDistance / swim
Swim 1: 10K Foundations, 4,000 metresSwim 2: Aerobic Engine, 4,000 metresSwim 3: Base Builder, 4,200 metresSwim 4: Best Avg Challenge I, 4,200 metresSwim 5: Double Descend, 4,000 metresSwim 6: Swim, Pull & Kick I, 4,100 metresSwim 7: Endure & Fire, 4,000 metresSwim 8: Test Set I, 4,000 metresSwim 9: Long & Smooth, 4,400 metresSwim 10: Threshold Builder, 4,000 metresSwim 11: Zone Ladder, 4,400 metresSwim 12: Sightline Endurance, 5,100 metresSwim 13: Form & Flow, 4,100 metresSwim 14: Flow & Surge, 4,800 metresSwim 15: Endurance Pyramid, 5,000 metresSwim 16: Test Set II, 4,000 metresSwim 17: Distance Drive, 5,000 metresSwim 18: Descend & Go, 5,500 metresSwim 19: Steady Miles, 5,400 metresSwim 20: Flow & Fire, 4,000 metresSwim 21: Pace Mastery, 4,500 metresSwim 22: Double Drop, 5,600 metresSwim 23: Sight & Split, 5,000 metresSwim 24: 5K Milestone, 6,300 metresSwim 25: Hold The Line, 5,400 metresSwim 26: Best Avg Challenge II, 4,800 metresSwim 27: Descend & Return, 5,800 metresSwim 28: Blue To Redline, 5,100 metresSwim 29: Endure & Hold, 5,000 metresSwim 30: Swim, Pull & Kick II, 4,800 metresSwim 31: Endurance Trifecta, 4,600 metresSwim 32: Test Set III, 6,000 metresSwim 33: Split Control, 6,000 metresSwim 34: Endure & Explode, 5,000 metresSwim 35: Sightline Strength, 5,600 metresSwim 36: Pace Drop, 5,000 metresSwim 37: Descend & Drive, 5,400 metresSwim 38: Best Avg Challenge III, 5,600 metresSwim 39: Split & Sight, 4,400 metresSwim 40: Test Set IV, 6,000 metresSwim 41: Pyramid Prime, 5,000 metresSwim 42: Enduro Challenge, 6,000 metresSwim 43: Split & Hold, 5,200 metresSwim 44: Zone Drop, 4,800 metresSwim 45: Sighting Flow, 5,600 metresSwim 46: Smooth & Ignite, 4,200 metresSwim 47: Enduro Lock-In, 4,500 metresSwim 48: Prime The Engine, 3,600 metresSwim 49: Race the 10K, 11,000 metres

First swim

10K Foundations

4,000 m 70 min

Mid-plan

Hold The Line

5,400 m 95 min

Final swim

Race the 10K

11,000 m 193 min

Built for the water.Made for progress.

SYNCS WITH:

GarminWATCHStravaGarminWATCHStravaGarminWATCHStravaGarminWATCHStrava

For who

For experienced swimmers training for a 10K open water swim. Ideal for those aiming to build elite-level endurance and open water skills for marathon-distance events.

Training focus

High-volume pool training designed to develop long-distance stamina, technique under fatigue, and race-day pacing control.

What to expect

Progressive workouts that build aerobic endurance, pacing control, and open water skills — including sighting, buoy turns, and stroke efficiency to take on the 10K.

Equipment you need

You can adjust the equipment to suit your preferences and available gear.

How to get started

Download DuoSwim, start your first workout, and build momentum this week.

Step 1

Download the app

Download DuoSwim and log in to unlock your plan and workout guidance.

Step 2

Choose your plan

Start your recommended plan or choose the one that fits your goal and schedule.

Step 3

Start your workouts

Follow your workouts with clear pacing, intervals, and progress tracking built in.

Step 4

Track your workouts

Review your completed workouts and progress in DuoSwim.

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Workout distance progression

Distances from the first 12 workouts in this plan. See the full workout list below.

Workout structure

Preview the structure of this plan with workout names, estimated duration, and distance.

10K Foundations

70 min · 4000m

◌

Aerobic Engine

70 min · 4000m

◌

Base Builder

74 min · 4200m

◌

Best Avg Challenge I

74 min · 4200m

◌

Double Descend

70 min · 4000m

◌
View all workouts

Swim, Pull & Kick I

72 min · 4100m

◌

Endure & Fire

70 min · 4000m

◌

Test Set I

70 min · 4000m

◌

Long & Smooth

77 min · 4400m

◌

Threshold Builder

70 min · 4000m

◌

Zone Ladder

77 min · 4400m

◌

Sightline Endurance

89 min · 5100m

◌

Form & Flow

72 min · 4100m

◌

Flow & Surge

84 min · 4800m

◌

Endurance Pyramid

88 min · 5000m

◌

Test Set II

70 min · 4000m

◌

Distance Drive

88 min · 5000m

◌

Descend & Go

96 min · 5500m

◌

Steady Miles

95 min · 5400m

◌

Flow & Fire

70 min · 4000m

◌

Pace Mastery

79 min · 4500m

◌

Double Drop

98 min · 5600m

◌

Sight & Split

88 min · 5000m

◌

5K Milestone

111 min · 6300m

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Hold The Line

95 min · 5400m

◌

Best Avg Challenge II

84 min · 4800m

◌

Descend & Return

102 min · 5800m

◌

Blue To Redline

89 min · 5100m

◌

Endure & Hold

88 min · 5000m

◌

Swim, Pull & Kick II

84 min · 4800m

◌

Endurance Trifecta

81 min · 4600m

◌

Test Set III

105 min · 6000m

◌

Split Control

105 min · 6000m

◌

Endure & Explode

88 min · 5000m

◌

Sightline Strength

98 min · 5600m

◌

Pace Drop

88 min · 5000m

◌

Descend & Drive

95 min · 5400m

◌

Best Avg Challenge III

98 min · 5600m

◌

Split & Sight

77 min · 4400m

◌

Test Set IV

105 min · 6000m

◌

Pyramid Prime

88 min · 5000m

◌

Enduro Challenge

105 min · 6000m

◌

Split & Hold

91 min · 5200m

◌

Zone Drop

84 min · 4800m

◌

Sighting Flow

98 min · 5600m

◌

Smooth & Ignite

74 min · 4200m

◌

Enduro Lock-In

79 min · 4500m

◌

Prime The Engine

63 min · 3600m

◌

Race the 10K

193 min · 11000m

◌

Dryland

We recommend Strength Gains to pair with this plan — building endurance strength and posture to support marathon swim efforts.

Explore 10K Ultra in DuoSwim.

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First week free. Cancel anytime.

FAQ: All you need to know about 10K Ultra

Answers to common questions about this plan, equipment, pacing, and getting started.

For experienced swimmers training for a 10K open water swim. Ideal for those aiming to build elite-level endurance and open water skills for marathon-distance events.

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Take your swimming to the next level with DuoSwim

Take your swimming to the next level

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First week free. Cancel anytime.