What you'll learn
- How to start your swim preparation and set realistic goals
- Key components of training: pool sessions, open water swims, recovery, swim intensity, nutrition, mindset, and dryland training
- How much swimming distance is required in both pool and open water
- How many sessions to complete and at what intensity
- How to read and follow a structured swim plan
- Effective recovery methods and nutrition strategies
- How to prepare for your race day
- How to develop mental strength and a positive mindset during your swim
Course description
The Advanced Ocean Swim Course is designed for swimmers who have completed the Ocean Swim Course at the Ocean Swim Academy and are ready to progress from 3 km swims to 5 km open water events.
This course continues your swimming journey by deepening your training knowledge, increasing endurance, and building confidence. It’s the next exciting chapter in your ocean swimming adventure, setting you up for longer distances and helping create unforgettable swim experiences in the years to come.
Course outline
Module 1: Academic Part
General Preparation
Understand the full structure of your training: swim frequency, volume, intensity, technical focus, and open water components.
Training Preparation
Understand the structure of your program: swim frequency, volume, intensity, technique focus, and open water sessions.
Swim Plan
Learn to read and follow your swim plan step-by-step, ensuring consistent progress.
Module 2: Practical Part
• Attend all swim sessions — consistency is key
• Follow your swim plan diligently
• Track your progress in a logbook
• Stay committed and motivated
• Rest when sick — never train through illness
• Prioritise recovery to enhance performance
• Keep refining your swim technique
• Build strength to increase stroke power
• Be respectful and encouraging to fellow swimmers
• Celebrate every session — the journey is just as important as the goal
• Believe in yourself — you’ve got this!
Module 3: Final Swim
Prepare for your first swim event with three key stages:
• Swim Preparation
• Race Day Execution
• Post-Swim Celebration
