What you'll learn
- How to begin your long-distance swim preparation and set realistic, achievable goals
- Key components of training: pool sessions, open water swims, recovery, swim intensity, nutrition, mindset, and dryland strength work
- How to break your training into smaller goals that lead toward your main swim objective
- How to calculate weekly swimming volume for both pool and open water
- How to manage intensity and recovery throughout your plan
- How to read, follow, and adapt a structured training program
- Recovery techniques and fuelling strategies specific to ultra-distance swimming
- How to train with and rely on a support paddler or escort boat
- How to prepare for race day — mentally, physically, and logistically
- How to build mental toughness and resilience for marathon-distance swims
Course description
This course is the higher level of open water preparation in our academy — designed for swimmers aiming to complete swims over 20km, such as the Rottnest Channel Swim, Port to Pub, and other long-distance events in Australia and around the world.
Throughout this program, you’ll gain deep knowledge and build physical and mental strength through consistent, smart training. You’ll learn how to approach your preparation in a structured way that not only builds endurance but keeps your motivation high and your training purposeful.
Course outline
Module 1: Academic Part
General Preparation
Learn how to structure your season, set layered goals, and build a solid training base.
Training Preparation
Understand how to balance swim frequency, volume, intensity, technique, and open water exposure.
Swim Plan
Learn to follow and adjust your swim plan for best results over a long preparation period.
Module 2: Practical Part
• Attend all swim sessions — consistency is the foundation of success
• Follow your swim plan carefully and make adjustments as needed
• Track all sessions in a training diary or digital log
• Stay passionate and committed — every session counts
• Never train when unwell — health and recovery are priority
• Prioritize recovery strategies: nutrition, hydration, mobility, rest
• Constantly refine your technique and efficiency
• Include strength and mobility sessions to improve performance
• Train with your support paddler or boat crew to simulate real conditions
• Respect fellow swimmers and enjoy the community
• Celebrate small wins and stay mentally engaged
• Believe in yourself — your goal is possible, and you are capable!
Module 3: Final Swim
Prepare for your first swim event with three key stages:
Swim Preparation
Tapering, logistics, support team planning, and mental focus
Race Day
Strategy, pacing, feeding, handling fatigue, and mindset
Post-Swim Celebration
Recovery, reflection, and acknowledging your massive achievement
