What you'll learn
- How to begin your marathon swim preparation and set realistic, achievable goals
- Key training components: pool sessions, open water swims, recovery, swim intensity, nutrition, mindset, and dryland strength work
- How much swimming volume is required in the pool and open water
- How to schedule your sessions and manage training intensity
- How to read, follow, and adapt a structured swim plan
- How to swim with support paddler or boat
- Recovery techniques and practical nutrition strategies for long swims
- How to prepare for race day, including mental strategies
- How to develop the mindset and mental strength for endurance swimming
Course description
The Marathon Open Water Swim Course is the next step beyond the Advanced Ocean Swim Course. This program is designed for swimmers preparing for their first 10km marathon swim or aiming to improve their performance at this distance.
Whether you’re building up to your first marathon swim or looking to swim faster and smarter, this course will guide you through the critical components of high-level open water preparation. You will gain experience in areas such as swimming with a support paddler, race-day tactics, energy management, and mental resilience.
If you’ve already completed a 10km swim, this course will help you refine your training, improve pacing, and increase confidence for your next event.
Course outline
Module 1: Academic Part
General Preparation
Learn how to structure your season, set goals, and build a strong foundation for training.
Training Preparation
Understand the weekly structure of your training: frequency, volume, intensity, technique, and open water specifics.
Swim Plan
Master how to follow your swim plan step-by-step, adapt when needed, and monitor your progress.
Module 2: Practical Part
• Attend all swim sessions — consistency is your greatest tool
• Follow your swim plan carefully and adjust when needed
• Keep track of your training in a logbook or swim diary
• Stay motivated and keep showing up
• Listen to your body — never train when you’re sick
• Prioritize recovery (nutrition, hydration, rest, and mobility)
• Continuously refine your stroke and efficiency
• Incorporate strength and core training to improve power and stability
• Support and respect your fellow swimmers
• Enjoy your training and celebrate the milestones
• Believe in yourself — the 10km swim is within your reach!
Module 3: Final Swim
Prepare for your first swim event with three key stages:
Swim Preparation
Tapering, final logistics, and confidence building
Race Day
Strategy, pacing, fuelling, and mental focus
Post-Swim Celebration
Reflect, recover, and acknowledge your achievement
