How to bring open water events and challenges into your training

In May, inland water temperatures in the UK start reaching the point where longer open water swims are possible, if not yet comfortable. It’s a good time to take your training outside and start increasing your time in the water. Here are a couple of things you could try. 

An outdoor training session

When you swim outside, it’s tempting (and enjoyable) to settle into a steady speed. I often do. Your rhythm is no longer disrupted by frequent turns. There’s space. It’s a calming, zen-like experience. You swim peacefully and go home refreshed.

I wouldn’t blame you if you chose to swim like this every time you swam.

But if you want your swims to provide more effective training, you would benefit from adding structure. If you do this well, you might find you enjoy your session as much (or perhaps more) than doing a steady swim.

It’s best to create your own session to suit your goals and where you swim but here’s a suggestion to get you started.

Warm up: 5 to 10 minutes: Allow yourself time to adjust to the water temperature. Assuming you’re going to swim front crawl, make sure you are comfortable with your face in the water before increasing effort. Swim slowly. Pause if you feel yourself getting breathless. Cold water shock is still a threat at this time of year.

Sighting practice: 5 to 10 minutes: Navigation is a core open water skill. The straighter you swim, the quicker you’ll be. Swim at a steady pace and lift your head to look forwards every 4 to 10 strokes. Focus on keeping your head low (eyes above the water only) and maintaining your momentum. Try to fit the sighting action seamlessly into your stroke.

Main set: 10 minutes plus (depends on water temperature): Fartlek swimming: use buoys, landmarks or a timer on your watch as triggers to change pace. Swim between marks at one pace then smoothly accelerate or decelerate for the next section. Try to find at least three distinct gears (e.g. steady, fast, sprint).

Cool down: 5 minutes: Relax and look around. Swim on your back (if it’s allowed) and look at the clouds. If you’ve been wearing a wetsuit, take it off and enjoy the cool water on your skin.

A Channel swim relay qualifier

To take part in an English Channel relay swim, you need to prove your ability through a qualifying swim. The exact rules depend on which organisation you swim with. If you’re looking for challenge, even if you are not booked for a relay, it’s a good way to test your endurance and cold water tolerance.

May will be a good time to do this in many inland lakes as they will be approaching the required temperatures. Shallow lakes could already be too warm if we have a spell of sunny weather. Meanwhile, the sea in Dover in May will only be around 12oC – suitable for only the most cold-hardened swimmers.

For the Channel Swimming Association (CSA), you need to complete a 2-hour swim in water of 60o Fahrenheit (15.6o Celsius) or less. The Channel Swimming & Piloting Federation (CS&PF) asks for a 1.5-hour swim followed by a break of between 1 and 1.5 hours and a second swim of 1 hour, in water of 61oF (16oC) or less.

For a bigger challenge, you could attempt a 6-hour swim, which is the qualifier for a solo crossing.

These qualifying swims need to be completed without a wetsuit, in a standard swimming costume and wearing only a single swimming cap. Due to the risk of hypothermia, you should only undertake a swim like this under the supervision of someone with appropriate expertise and experience.

Early season swimming tips

The air and water can still be cold, even if the sun is shining. Cold water shock and hypothermia are risks at this time of year. Take care entering the water and be aware of your temperature. Bring extra layers for dressing afterwards. If you are preparing for a marathon swim, consider doing your endurance training in the pool for a while longer.

You may find your wetsuit feels tight when you bring it out of winter storage. This doesn’t necessarily mean you’ve put on weight. Neoprene can lose elasticity when stored but this should recover with use. Also remember that you are not accustomed to the wetsuit having not worn it for a few months. It should feel great again after a couple of swims.

Don’t go crazy. You have the whole summer ahead of you for longer swims. Take your time reacquainting yourself with outdoor swimming. Your neck and back may feel uncomfortable initially due to sighting. Swimming in cooler water or in a wetsuit may feel odd. You shouldn’t expect to pick up exactly where you left off at the end of last summer.