I’ve been swimming & competing in open water for over 10 years now, & I’ve learned a lot along the way – both from the races that didn’t go as planned & the ones that went better than expected.

Right now, I’m coaching a group of 13 swimmers preparing for the 24km Finland Downhill Swim, & I’m drawing from that experience, along with my own, to help you get race-ready.

Over the years, I’ve had some highlights, like winning the Dart 10k in 2024 – but what’s taught me the most is the journey of pushing through longer distances & figuring out what works for me, & for others.

This article brings together what I’ve learned from training for everything from 1km to 24km events, so you can apply the same tips & insights to your own training.

When we talk about long-distance swimming, it’s a bit of a personal definition. If you’re swimming further than you’ve ever swum before, that’s long distance for you – whether that’s 1km or 20km.

In this article, we’ll be focusing on swims of 5km up to 25km.

Here’s the thing: a marathon swim is unofficially 10km – so a 5km swim? Think of that as the equivalent of a half marathon. Anything over 10km? That’s an ultra swim, which is pretty badass if you ask me.

So, whether you’re gunning for 5km or preparing for a full-on ultra, this is your guide to getting race-ready!

Training for a long-distance swim is as much about your mindset as it is about your body. Get clear on why you’re doing this. Write down what excites you about this challenge, your fears & what might stop you from succeeding. Use that clarity to push through the tougher sessions. & always remember, this is a journey – focus on enjoying it.

Training consistently over a long period is tough, but it doesn’t have to feel like a struggle. Here’s how to turn your swimming sessions into habits you actually look forward to.

- Make It Easy – Outsource the Thinking One of the easiest ways to make swimming part of your routine is to take the decision-making out of it. Get a training plan (like Catch’s) & follow it – no need to stress about what to do each session. Just show up & swim. Simples.

- Make It Fun – Bring the JoyTraining shouldn’t feel like a chore. Swim with friends or find a social squad – after your swim, go for a coffee & cake. If you prefer solo swims, make it fun by picking up a copy of your favourite magazine on the way or rewarding yourself with your favourite snack after. Little things that make the process more enjoyable go a long way.

- Make It Scheduled – Plan It InScheduling your swim sessions makes all the difference. On Catch, you can add your swims to your calendar & move them around if needed. Pick a regular time & stick to it – that way you’re not playing catch-up when the day slips away. Swimming with a friend? Get them to commit to the same time, so you both stay accountable.

- Track Your Progress – See the GainsWe all love a good streak. With Catch’s app, you can easily track your sessions. It’s satisfying seeing that streak grow & knowing you’re hitting your weekly goals – it keeps you motivated & on track.

- Never Miss Twice – Get Back on Track FastLife happens, & you might miss a session here & there. The trick is: try to never miss twice, aside from illness or injury (in those cases, rest is your friend). If you miss one swim, don’t let it turn into two. Get back into your routine ASAP – don’t stress, just get back to it. The trick is not to let it completely derail your training.

Rest is just as important as the swim itself. Your muscles need time to repair & rebuild, so schedule rest days into your plan. Active recovery, like easy swims or light walks, can keep things moving without burning you out. Recovery weeks, where you dial it back, are key for letting your body catch up & get stronger.

Good training needs good fuel. Your body runs on carbs, proteins, & fats – each one has a role to play. Carbs keep your energy up, protein repairs muscles, & fats help with overall function. Get this mix right, & you’re set to be the best version of your swimming self.

Post-swim, reach for a carb-rich snack within 30 minutes to replenish your energy stores. While protein isn’t an immediate necessity, it's still important to increase your overall protein intake as you train for long-distance endurance events – it helps with muscle repair & recovery over time.

As race day approaches, it’s time to ease off. Tapering means cutting back your training volume & intensity 7-10 days before the event. You want to feel like a tightly coiled spring – ready to explode on race day. Focus on short, sharp sessions that keep your technique on point, but don’t burn yourself out. & yes, this is also when you start carb-loading. Your body needs that extra fuel, so go ahead & enjoy those pasta nights. By the time race day arrives, you’ll be rested, fuelled, & ready to smash it.

Training for a long-distance swim is going to be a big priority. But let’s be honest: you’re probably not a professional athlete. You’ve got other stuff in your life too – friends, family, work, hobbies, maybe even a TV series you’re hooked on.

So, while swimming is important, it’s all about finding balance. The goal isn’t to crush this one big swim & then never set foot in the water again. You want to swim for a long time, not just a good time. That means making sure your training fits into your life in a sustainable way. If you’re struggling to balance everything with four training sessions a week, consider dropping it to three. Do what feels manageable, not just during this challenge, but for the long haul.

Swimming is a fantastic lifelong sport, so find a way to enjoy the journey, without burning out. Your future self will thank you when you’re still swimming 20 years from now, feeling fit, healthy, & loving it. & trust me – it’ll make the journey that much more rewarding.

There you have it – your guide to training for your long-distance swim. Remember, the key is consistency, balance, & enjoying the journey. Good luck with your training & race – you’ve got this! Questions, or any builds on anything I’ve said? I’d love to hear them – drop your comments below.

If you’re not yet a Catch Gold member & you’re looking for a personalised training plan & video course to guide you through every step of your challenge, check it out here. It’s tailored to your goals, so you can train smarter & get race ready.