June 2025 ‘Event Swimming’
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There was a time, not that long ago, where event swimming was the only safe or realistic way to be able to swim in a certain location or complete a certain distance. Open, wild or outdoor swimming locations seemed limited, or we were told unsafe for casual swimmers. If you fancied a long-distance swimming challenge, the best option was to enter an event with a mass of other swimmers.
Today, with an increase in popularity of outdoor swimming, being able to slip into a river and possibly swim 10k with a tow float for visibility and storage of snacks is both a freedom and a joy, but there is still good reason to take part in an open water event.
This month, we dive into the event swimming world featuring swimmers who have conquered channels, completed distances and overcome personal challenge to grab a medal. If you have wondered about dipping a toe into a swimming event, this issue is set to inspire and motivate you. Many of the swimming events I have taken part in over the years have shaped my overall swimming experience. Training, preparing and taking part in events has taught me a lot about myself and what is possible as well as giving me the experience and technique to tackle all sorts of conditions and distances in the water.
People are drawn to swimming events and endurance challenges for several reasons. Events can enable social bonding, help with personal identify and individual growth. Choosing to train and complete a task fosters a sense of control and self-direction when the rest of the world can feel chaotic. Being part of a collective challenge can also tackle loneliness and our need for connection. Planting your feet firmly on the ground at the end of a swim event can have a huge, positive impact on our self-image, resilience and strength. On top of all this, you often get to swim in places that are otherwise difficult to get to or unsafe to swim solo.
Inspired? Check out our Events Guide and sign up to an event today.
Enjoy this month’s issue!
Ella Foote, Editor
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- “How do I fit swim training around my busy work schedule?”
Swim coach Cassie Patten has great advice for a busy paramedic who has signed up for a 15km swim - Embrace positive psychology
Positive Psychology Practitioner Lexi Tinkler is your guide to how to transform your mindset for event day success - What to eat on event day
Whether you’re taking on a shorter swim or a more ambitious distance, carefully consider your pre- and post-swim nutrition, says personal trainer Vivienne Rickman As a swimmer, coach and swim guide, I see a familiar pattern. We all start outdoor swimming for the pure love of being in the water, we become better swimmers and inevitability set our sights on some form of swimming event. Whether that event is a fun charity swim, a speedy triathlon or an epic 10km. No matter what swim event you are doing, nutrition has a key role in how you feel, perform, and recover. Outdoor swimming has many challenges – cold water, changing conditions, and the need for sustained effort. Fuelling yourself properly can help how strong and resilient you feel in the water and how you recover. What to eat before you swim Small distance events: 1-2km Shorter swims like 1-2km don’t require a detailed nutrition plan, but eating well still matters. Pre-event meal Eat your last main meal around three hours before your swim. This gives your body time to digest it so you don’t feel sick or uncomfortable in the water. If you feel you need a little energy boost before the event, a small snack can help. Try something highcarb, low-fat, with a bit of protein, like fruit, crackers and cheese, or low-fat dairy/plantbased yoghurt. Skip snacks that are high in fat, fibre, or are high in sugar, like cake! These can upset your stomach while you’re moving around. Longer distance events: 5-10km These take more planning, especially as the swim could last up to 3 hours (or more!) Days leading up to the event Carb loading can help make the most of your energy stores. Include more grains, pasta, rice, potatoes, fruits, and vegetables in your meals in the days before. These should be balanced with protein and healthy fats. Increase your water intake – add in electrolytes if needed. This will need practice, particularly if you are introducing unfamiliar foods close to your event, which can cause digestive issues. Pre-event meal Eat a high-carb, moderate-protein meal around three hours before the start. Try porridge with fruit, chicken with rice, or wholemeal toast and nut butter. If those nerves have got the better of you, try a smoothie or energy bar. Your energy stores just need a little top up, you don’t want to feel too full. During the swim If you are going to be swimming for 60 minutes or less, water is enough. For longer swims, your body will need extra energy. You will need a snack of quick digesting carbs and electrolytes – Isotonic sports drinks, energy gels and sports bars are designed for this very purpose but you can also snack on dried fruits, cereal bars and banana chunks. In long-distance swim events what is on offer may largely depend on what the organisers have put on the feeding stations, and what you manage to grab in the feeding frenzy! What to drink Swimmers tend to forget to drink, because they don’t notice themselves sweating. Drink water before the event, and during longer events use isotonic drinks, add electrolytes to your water or eat some carbs when you have your water. Hydration is key and is especially important if you’ve been swimming in salt water or under the sun. Post event Food and fluid are really important for recovery. If you’ve been swimming at a fairly high intensity for several hours you will need to refuel with something that contains both carbs and protein within 30-60mins to aid your recovery. We don’t normally feel like eating straight after exercise so having something like a protein shake, or a sandwich with fruit can help. In shorter events, it’s not as important to refuel as quickly, but still drink some water and eat as soon as you can, which could be at your next meantime. You may want to head for the celebratory cake and pizza (and yes, you do deserve it!) but your body needs nourishment first. Having some complex carbs like wholegrain rice, pasta, or sweet potatoes with lean protein and plenty of vegetables will help restore your muscles and energy. What about the cake? Nutrition is a powerful tool and, just like your swim stroke, needs practice. Try what you are going to eat and when during your training so you know what works before your event. You will feel stronger in the water, better afterwards and can still have that slice of cake eventually. - Best adventure bags for outdoor swimmers
Durable, weatherproof and ready for anything: whatever you’re looking for in a new adventure bag, we’ve got you covered. Read on for our expert guide to wet and dry bags - Plan a midsummer solstice swim
This month why not celebrate midsummer with a sunrise or sunset swim, says Editor Ella Foote, who is also an open water swim coach, swim guide and teacher - Learn to sprint on an endurance swim
Simon Griffiths analyses the value of changing pace on long distance swims - Weekend swim retreat: Ebba, Herefordshire
Digital editor Abi Whyte finds an idyllic swim retreat in the Welsh Borders, just a short drive from the famous book town of Hay on Wye - How to use the pool to taper before that big event
Swim coach Nicola Butler introduces the tapering phase, which gives your body time to fully recover, repair damaged tissues and adapt to the demands of training before event day - June in the open water community
A new swimming lake in Staffordshire joins the NOWCA network and Mental Health Swims heads to Parliament. Stay up to date with our outdoor swimming community news for June 2025. - It starts with a mile
Jharna Kumawat’s first event was a mile in the Serpentine and she’s now training for Ullswater end to end. This month she shares her events story. - All the lidos
Lidos are magical and we want in. Rowan Clarke chats to Jem Collins to find out how we can collect them all. - NetPlus: How fishing nets are turned into swimming shorts
Not all recycling is equal, says Greg Swienton of Bureo, makers of this innovative material created from recycled fishing nets - Supercharge your day of swimming
Nutrition plays a key role in a swimmer’s performance, recovery, and overall health. The Outdoor Swimmer team have been testing Arla dairy products to help them reach their swimming goals. - Main character energy
Rowan Clarke meets elite swimmer, Becca Mann, about her candid new memoir, Outside the Lanes - The main events
Are events still the route into outdoor swimming? Rowan Clarke investigates - Events offer so much more than the chance to race
Simon Griffiths laments the closure of Henley Swim and reminds swimmers why it’s important to keep taking part in events and raising your voice for our precious blue spaces - Finding a zest for life in the Lake District
Digital editor Abi Whyte unwinds and recharges on a spring yoga and swimming retreat on the shores of Windermere - Embracing the challenges
“What if I’m too slow?” “What if I hate it?” Adaptive swimmer Sophie Etheridge explores the self doubts we all have entering our first swim events
