5k Performance Analysis

Written By Alexander Mileusnic

SESSION CONDITIONS

This session took place on Friday 15th May, between 4:30pm and 6:00pm.

Air temperature sat between 11–12°C, with a water temperature ranging from 17.0–18.1°C. Conditions were cool but stable, offering a controlled environment for sustained aerobic work without extreme cold stress.

The swim was completed on a 180m looped lake circuit, allowing consistent pacing feedback and clear lap-by-lap analysis across the full 5k distance. The course provides a reliable structure for both endurance development and race simulation work, with regular sighting points and natural rhythm breaks at each turn.

This was Brandon’s third open water swim, and his first completed 5km distance in open water conditions. He brings several years of experience from a national club-level swimming background in the pool, with established technical ability, structured training history, and race experience in controlled environments. This session marks his transition into longer-form endurance swimming in open water, where pacing, cold adaptation, and feed strategy become critical performance factors rather than pool-based speed alone.

1 - 2:44.38

2 - 2:48.73

3 - 2:56.52

4 - 2:54.50

5 - 2:58.92

6 - 2:54.68

7 - 3:03.43

8 - 2:33.93

9 - 2:40.07

10 - 2:37.25

11 - 2:38.08

12 - 2:40.07

13 - 2:39.46

14 - 2:41.99

15 - 5:56.04   (Includes feed)

16 - 2:37.74

17 - 2.39.69

18 - 2:41.13

19 - 2:41.44

20 - 2:44.60

21 - 2.45.36

22 - 2:49.24

23 - 4:02.70 (includes feed)

24 - 2:43.22

25 - 2:34.76

26 - 2:36.66

27- 2:38.20

28 - 2:32.99

Fastest Lap = Lap 28 - 2:32.99

Slowest Lap = Lap 7 - 3:03.43

Average Lap excluding feeds = 2:43.70

1k time = 16:00.09  (5.56 Laps)

2.5k time = 38:34.01 (13.89 Laps)

5k time = 1:19:48.78 (27.77 Laps)

Course time = 1:20:21.78 (28Laps)

Total Estimated Feed time = 4:31.00

Estimated 5k (27.77laps) excluding Feeds = 1:15:17.00

COACHING NOTES

This was a strong first open-water 5k (skin)

The swim was structured correctly:

  • First 1k: warm-up phase , adapting breathing to mild cold 17–18C water

  • Middle 3k: controlled aerobic work , stable pacing and rhythm

  • Final section: strongest part of the swim , clear ability to hold and even increase pace

  • No blow-up or major fade during the swim

  • Pacing became more consistent after lap 8

  • Strong finish indicates good aerobic base and mental control

  • Feeds were effective for safety and structure, with manageable time loss

  • Cold water adaptation was handled well, especially without a wetsuit

This was not just a 5k swim but a controlled endurance performance under race simulation conditions.

Distance was managed intelligently from start to finish, a good example between finishing a swim and learning how to race one.

DEVELOPMENT

Clear potential for longer open-water work and faster 5k pacing with:

  • reduced feed time

  • improved early-race confidence

  • continued endurance conditioning

SUMMERY

A strong swim with disciplined pacing. Strong finish.

This swimmer shows some real long distance swimming potential if developed properly.

Alexander Mileusnic