Ido — training plan, September–December 2026

Updated 2026-09-21. Swim plan · the 18 swim workouts · gym plan · home version.

Swim plan

What CSS is (Critical Swim Speed)

CSS is the fastest pace you can hold for a long time without fatigue building up faster than the body clears it — in practice about your best steady pace for 1,500–2,000 m (30 minutes), the swimming version of “threshold pace”. You measure it with two all-out swims in one session:

CSS (seconds per 100 m) = (time for 400 m − time for 200 m) ÷ 2.

Example: 400 m in 6:16 (376 s) and 200 m in 2:59 (179 s) → (376 − 179) ÷ 2 = 98.5 s → CSS ≈ 1:38 per 100 m.

Why subtracting works. Every all-out swim is a fixed reserve (the energy you can burn only once — the fast start) plus steady work at the pace you can sustain. The 200 and the 400 use the same reserve, so 400 minus 200 cancels it, and what is left is the extra 200 m swum at the sustainable pace only. That is why a faster 200 with the same 400 gives a slower CSS: the first half was faster, so the second half was slower — more sprint, same engine.

Rules of the test: both swims all-out (a relaxed 200 flatters the CSS); CSS is always 3–6 s per 100 m slower than the 400 pace; to raise the CSS the 400 must improve by more than the 200. Every pace in this plan is set from it (Z1 = CSS + 12–18 s, race pace = CSS + 6–10 s, Z3 = CSS, Z4 = CSS − 5–8 s), the race pace for 4.5 km is CSS + 6–10 s, and the re-test on 12.10 is the plan’s measure of progress: when CSS drops 2 s, every pace moves 2 s.

Paces and zones

Heart rate in water is about 10 beats lower than on land for the same effort; the numbers above are swim numbers from the 2026-09-17 session (max seen 167).

Race target: finish ≈ 1 h 20 – 1 h 27 min, HR 145–152, negative split.

The weekly structure

Ido’s week: swim Mon / Wed / Fri, gym Sun / Thu (Gym plan). The Israeli week starts on Sunday, so the table runs Sun → Sat.

Rules (Ido, 2026-09-21): every swim is at least 2,500 m and there are no technique or drill sets — the easy day is an aerobic steady swim. A and C are the only hard swims, 4 days apart (Mon → Fri) and 3 days back (Fri → Mon). Each gym day sits the day before a swim, so: gym in the morning, swim the next day, and every gym set stops with 2 reps in reserve — the swim is the priority. If life removes a session, drop B or a gym day, never C. Sleep 7–9 h; protein about 1.6 g per kg per day (≈ 0.4 g/kg per meal); a hard day is followed by an easy day, always.

Week by week (Mon 21.09 → race Fri 30.10)

Gym on Sun + Thu every week (week 1: Thu 24.09 only; Sun 25.10 light; nothing on Thu 29.10) — see the race-week rules on Gym plan. The taper is 14 days from the rehearsal on 16.10 to the race — at the top of the 8–14-day window from the meta-analysis, so week 5 keeps the fast pieces. Note on the 2,500 m floor in the taper: the meta-analysis asks for −41–60 % volume; with every session at 2,500 m, week 5 is only −25 % (week 6 is −52 %). The extra metres in weeks 5–6 are easy Z1 swimming, and the hard work is cut as the research asks, so the cost is small — but a shorter week 5 (sessions of 1,600–2,000 m) would be the textbook taper. Ido’s call. The VO2 block appears once (week 2) because the block is short; week 4’s hard day is the re-test.

Expected result on 30.10 with this block: 1:39–1:43 /100 m pool-equivalent, i.e. ≈ 1 h 22 – 1 h 28 in open water without a wetsuit (drafting well saves a few minutes). The 1:30 target stays a 6–9-month project (see below); the week-4 re-test shows where it stands.

Nutrition at 76 kg

• Protein ≈ 120 g a day (1.6 g/kg), about 30 g per meal, one serving within an hour after the hard sessions.
• Carbohydrate on hard days 5–6 g/kg (380–450 g); easy days 3–4 g/kg.
• Race: breakfast 3 h before with ≈ 150 g carbohydrate; in the water one gel or 200 ml drink at 45 min (≈ 25–30 g); drink 500 ml with electrolytes in the two hours before the start (sea swims dehydrate).
• Taper: same protein, slightly less carbohydrate (volume is down), no diet — the goal is a full glycogen store on 30.10.

Race day

1. Start below race effort for the first 400–500 m; let the fast starters go.
2. Find feet of a swimmer of your speed within the first kilometre and sit 0.5 m behind them (11 % less oxygen cost); leave them only if they slow you down.
3. Sight every 6–8 strokes with the eyes only; breathe to both sides so waves and sun do not dictate the side.
4. Middle at Z2 effort, HR 145–152.
5. Gel or 200 ml drink at 45 minutes if the course has a feed point or a personal boat.
6. Last 1,000 m: raise the stroke rate (this is what the 5 km study’s open-water swimmers did), last 300 m all-out.

Swim workouts

How to read a table: interval = swim; warmup / cooldown = easy swim; rest = stand at the wall for that time; a bold n × line repeats the indented steps below it. Pool 25 m. Every session is at least 2,500 m; there are no drill sets. Zones from the CSS test: Z1 = CSS+12–18 s /100 m, Z2 race pace = CSS+6–10 s, Z3 = CSS, Z4 = CSS−5–8 s (with CSS ≈ 1:34: Z1 1:46–1:52, Z2 1:40–1:44, Z3 1:33–1:35, Z4 1:26–1:29).

Which session on which day

Gym sessions are on Gym plan (Sun = deadlift day B, Thu = leg press / bench / pull-ups day A). The dryland workout at the end of this page is the no-gym fallback only.

The workouts

4.5k W1 A · CSS test 400 + 200 + 4×100

2500 m · about 55 min. Week 1: critical swim speed test. Swim 400 m and 200 m at full effort with 10 min easy between. CSS per 100 m = 100 × (T400 − T200) / 200. Set zones from it: Z1 = CSS+12–18 s, Z2 race pace = CSS+6–10 s, Z3 = CSS, Z4 = CSS−5–8 s.

4.5k W1 C · long 1250 + 1250

2900 m · about 55 min. Hard day 2, week 1: long swim 1250 + 1250 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. Second half faster than the first.

4.5k W2 A · 12×100 @1:34 + 6×50 VO2

2500 m · about 58 min. Hard day 1, week 2: 12 × 100 m at CSS (1:34 /100 m), 20 s rest, then 6 × 50 fast (VO2max block). HR 150–160 on the repeats. Easy day tomorrow.

4.5k W2 B · aerobic 5×400

2600 m · about 52 min. Easy day (zone 1–2), week 2: aerobic steady swim 5 × 400 m with 20 s rest, HR under 145, breathing to both sides, sighting with the eyes only every 6–8 strokes. This session is never hard.

4.5k W2 C · long 3000

3400 m · about 64 min. Hard day 2, week 2: long swim 3000 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. Last 1,000 faster.

4.5k W3 A · 6×300 @1:35

2600 m · about 50 min. Hard day 1, week 3: 6 × 300 m at CSS (1:35 /100 m), 30 s rest. HR 150–160 on the repeats. Easy day tomorrow.

4.5k W3 B · aerobic 5×400 + race starts

3000 m · about 59 min. Easy day (zone 1–2), week 3: aerobic steady swim 5 × 400 m with 20 s rest, HR under 145, breathing to both sides, sighting with the eyes only every 6–8 strokes. This session is never hard.

4.5k W3 C · long 3500 OW

3900 m · about 73 min. Hard day 2, week 3: long swim 3500 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. NO WETSUIT (race rule): expect about 5 s /100 m slower than the pool; sight every 6–8 strokes; draft 0.5 m behind feet. Open water, in a group, no wetsuit: swim on feet 0.5 m back (drafting).

4.5k W4 A · CSS test 400 + 200 + 6×100

2600 m · about 55 min. Week 4: critical swim speed test. Swim 400 m and 200 m at full effort with 10 min easy between. CSS per 100 m = 100 × (T400 − T200) / 200. Set zones from it: Z1 = CSS+12–18 s, Z2 race pace = CSS+6–10 s, Z3 = CSS, Z4 = CSS−5–8 s.

4.5k W4 B · aerobic 3×800

3000 m · about 59 min. Easy day (zone 1–2), week 4: aerobic steady swim 3 × 800 m with 30 s rest, HR under 145, breathing to both sides, sighting with the eyes only every 6–8 strokes. This session is never hard.

4.5k W4 C · long 4500 OW

4900 m · about 91 min. Hard day 2, week 4: long swim 4500 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. NO WETSUIT (race rule): expect about 5 s /100 m slower than the pool; sight every 6–8 strokes; draft 0.5 m behind feet. RACE REHEARSAL 14 days out, same weekday as the race: open water, race kit, NO wetsuit, negative split, gel at 45 min. Note the time.

4.5k W5 A · 6×100 @1:34 + 4×50 fast

2500 m · about 58 min. Hard day 1, week 5: 6 × 100 m at CSS (1:34 /100 m), 20 s rest, then 4 × 50 fast (taper: less volume, same speed). HR 150–160 on the repeats. Easy day tomorrow.

4.5k W5 B · aerobic 4×400 + 4×50 fast (taper)

2500 m · about 50 min. Easy day (zone 1–2), week 5: aerobic steady swim 4 × 400 m with 20 s rest, HR under 145, breathing to both sides, sighting with the eyes only every 6–8 strokes. This session is never hard. Taper: the fast 50s keep the speed.

4.5k W5 C · long 2000 + 500

2900 m · about 55 min. Hard day 2, week 5: long swim 2000 + 500 m, NEGATIVE SPLIT — first quarter below race pace, last 1,000 m with a higher stroke rate. Pool pace 1:40–1:44 /100 m; in open water hold the effort (HR 145–152), not the pace. Taper: 2,000 easy then 500 at race pace.

4.5k W6 A · 4×100 @1:34 + 4×25 fast

2500 m · about 58 min. Hard day 1, week 6: 4 × 100 m at CSS (1:34 /100 m), 30 s rest, then 4 × 25 fast (taper: less volume, same speed). HR 150–160 on the repeats. Easy day tomorrow.

4.5k W6 B · aerobic 4×400 + 4×50 fast (taper)

2500 m · about 50 min. Easy day (zone 1–2), week 6: aerobic steady swim 4 × 400 m with 20 s rest, HR under 145, breathing to both sides, sighting with the eyes only every 6–8 strokes. This session is never hard. Taper: the fast 50s keep the speed.

4.5k D · dryland shoulders + core

about 20 min. Masters swimmers: shoulder is the most common injury; a corrective programme cut upper-limb injuries by 44 %. Light band, slow tempo, Mon + Thu. Stop anything that hurts the front of the shoulder.

Gym plan

Week-1 loads (Ido’s numbers)

The week

Both gym days sit the day before a swim, so two rules carry the week: (1) gym in the morning, swim the next day — about 24 h, never less than 6 h; (2) every gym set stops with 2 reps in reserve in the race block. If a gym session must move, the free days are Tuesday and Saturday — never onto a swim day, and never two gym days in a row (Saturday + Sunday is not allowed; if Thursday’s session goes to Saturday, Sunday’s goes to Tuesday).

Week 1 is short: Sun 20.09 has passed and Mon 21.09 is Yom Kippur, so week 1 is Gym A on Thu 24.09 only (the swims: CSS test Wed 23.09, long swim Fri 25.09). From Sun 27.09 the full rhythm: Gym B Sunday, Gym A Thursday.

Warm-up — both sessions, 8 minutes

1. 4 min easy on bike or rower.
2. Band external rotation 2 × 15 per side · band face pulls 2 × 15 · floor Y raise 1 × 12.
3. Two ramp sets on the first lift of the day (empty bar/half load × 8, then 75 % × 4).

Session A — Thursday (about 60 min)

Session B — Sunday (about 60 min)

“Starting guess” loads: in the first session, find the weight that leaves 2 reps in reserve at the top rep and write it down — that is the week-1 load from then on.

The progression rule (double progression)

1. Every set stops at 1–2 reps in reserve. Reps are counted; the number is written down.
2. Stay at a load until all three sets reach the top of the range with 1–2 RIR.
3. Then add: barbell upper body +2.5 kg, deadlift +5 kg, leg press +10 kg, dumbbells +2 kg per hand, pull-ups +2.5 kg (or +1 rep per set until 10, then load), cable stack one plate. Reps drop back to the bottom of the range and climb again.
4. If a lift stalls for three sessions in a row: keep the load, add one set for two weeks, or drop 10 % and climb back. Never add load and reps in the same week.
5. Deload every 6th week: 2 sets per exercise, −20 % load, same exercises. The race taper below is the first deload; the next one is the week of Sun 13.12.
6. Over the months the barbell lifts move to heavier, shorter sets — the swim-transfer finding: e.g. deadlift 3 × 8 at 90 kg rather than 3 × 15 at 70.

The race weeks (until Fri 30.10.2026)

Eating and sleeping around it

Protein 1.6–2.0 g per kg = 120–150 g a day, 25–40 g within two hours after the gym (a shake, or 200 g cottage cheese / 150 g chicken). On gym days that follow a swim, eat a carbohydrate meal between the two. Sleep 7–9 h; a poor night → keep the session, drop a set from each exercise.

Home version

Equipment (Ido, 2026-09-21): two dumbbells of 10 kg, a barbell, a pull-up bar, and the band from the shoulder routine. (Assumed: the barbell has no or few plates — if it can be loaded to 40 kg or more, use the barbell options marked ⊕.) Also useful: a sturdy chair or step, a backpack, and two chairs to lay the barbell across for inverted rows.

The backpack rule (how 10 kg dumbbells keep progressing)

Bodyweight moves get harder in a fixed order, one step at a time, when 3 sets reach the top of the range with 1 RIR:

• Push-ups: floor → hands on the dumbbells (deeper) → feet on a chair → band around the back → backpack with one 10 kg dumbbell inside → backpack + feet up.
• Pull-ups / chin-ups: more reps → 3-second lowering → backpack with a 10 kg dumbbell → two dumbbells.
• Split squats / step-ups: two dumbbells in the hands → 3-second lowering → front foot on a step (deeper) → backpack with a 10 kg dumbbell as well.
• Hinge: single-leg RDL with two dumbbells → 3-second lowering → one dumbbell in the backpack → ⊕ barbell RDL when the bar can carry 40 kg or more.

Warm-up — the same 8 minutes as at the gym

4 min easy (stairs, skipping, jumping jacks) · band external rotation 2 × 15 per side · band face pulls 2 × 15 · floor Y raise 1 × 12 · one easy set of the first exercise.

Home A — replaces Gym A (Thursday): legs, push, pull-ups (about 50 min)

Home B — replaces Gym B (Sunday): hinge, incline push, rows (about 50 min)

Rules that stay the same as at the gym

• Write the reps down. Progress = more reps to the top of the range, then the next ladder step; the double-progression rule of the gym plan, with ladder steps instead of plates.
• Race weeks (Gym plan): Thu 15.10 light (2 sets, no split squats), taper week 2 sets, Sun 25.10 light without the hinge, nothing Thu 29.10.
• Gym in the morning / home in the morning — the swim is the next day either way.
• Stop anything that hurts the front of the shoulder; the shoulder band work stays in every warm-up.