Whether you're swimming 12km or 24km, you're in for something truly special. The Finland Downhill swim is wild, beautiful, & unforgettable. It’s a chance to lose yourself in nature, test your limits, & share the river with a bunch of amazing people who - let’s face it - are as bonkers as you.

This guide is designed to get you feel confident, informed, & excited before event day.

We’ll walk through three key phases: the month before, the week before, & race day itself. Plus a few final reminders & reflections to leave you feeling ready.

This is your chance to build fitness, sharpen technique, & get your head in the right place. It's not just about stacking up the distance – it's about training smart, & setting yourself up to thrive.

Start with the mental prep. Ask yourself: what am I most nervous about? & just as importantly: what will I say to myself when it gets tough? Build your mindset toolkit. Whether that’s a mantra, a power song or a mental image – long swims ask a lot from you mentally, so it helps to be ready.

On the technical side, give open water skills some time. Sighting is a big one, as rivers are bendy. Practise it in your swims now so it becomes second nature. If you can, get into your wetsuit & swim in cold, moving water. It’ll help you feel calmer & more prepared when you step into that river in Finland.

For events where you swim in a pair, have an honest chat with each other. What kind of day do you want to have? Will you stop at every feed station for some snacks & a chat, or will you push on? There’s no right answer – the important thing is that you’re on the same page.

It’s also time to dial in your fuelling. Your long or more intense swims are a perfect testing ground for what you’ll eat & drink on the day. The golden rule? Carbs are your friend. Gels, drinks, bananas, jelly babies – whatever you choose, make sure your body & gut are used to it.

Finally, try a couple of back-to-back training days. They’ll help you get used to swimming on tired arms & legs. But remember: recovery matters too. Rest days are where strength is built.

You’ve done the work – now it’s about priming yourself. The week before is your taper window. You want to store up your energy so you feel like a tightly coiled spring on event day. You still want to move, but drop the volume & intensity right down. Come race day, you’ll be itching to go.

This is also the time to start carb-loading – particularly important for those of you swimming 24km. Build it up gradually over a few days. You’re fuelling not just your muscles but your brain too. Pasta, porridge, potatoes, bagels – load up on your favourite carbs & enjoy.

Have another check-in with your swim partner. How will you pace things? Will you stop together? Take turns leading? It's much easier to agree this now than to figure it out mid-river.

It’s here – the moment you’ve been training for. Try to keep things calm & steady, but let the excitement in.

Skip the hair products – especially conditioner – the day before. Sounds small, but it can make your swim cap slip off & cause hassle you don’t need.

Take time before the event to familiarise yourself with the course, & particularly the finish. What does the river look like? What landmarks can you look out for? Knowing this in advance can really help you stay relaxed & on track.

Now, about that river – it’ll be strong. If the water’s high like last year, expect a powerful current. Let it help you. The key is to stay relaxed & let the river do some of the work. If it tugs you off line, don’t fight it – just gently adjust. If you’ve never swum in a river before, it might feel “pushy” or uneven at first. That’s normal. Stay long through your core, breathe, & keep swimming forward.

If you’re swimming in a pair, let the slower-paced swimmer set the pace. Take turns sighting, & draft when it makes sense – it can really help you conserve energy. Most importantly, keep checking in with each other. A quick thumbs up or glance is all it takes to stay connected.

Fuelling during the swim is essential – especially carbs. This is what keeps your energy steady & your brain happy. Whatever you've practised in training, stick with it. Don't try anything new on race day.

If something goes wrong – goggles fog up, cap slips, cramp – stay calm. Roll onto your back, take a breath, sort it out, & carry on. A few seconds or minutes lost is no big deal in a long swim. What matters most is staying composed.

Finally, swim your own race, with your pair as a unit. Don’t get distracted by what others are doing. Focus on your rhythm, your breath, your plan. Tap into positive emotions – awe, joy, gratitude. You’re doing something amazing.

Pack early & triple-check your gear. Charge your GPS watch & phone. Sleep well. Eat well. Visualise the swim going smoothly. These little rituals go a long way.

& when it’s all done – whether you’ve swum 12 or 24km – take a moment. Soak it in. This isn’t just another race. It’s a big, beautiful adventure. You’ll remember it for years.

If you take any pics or videos, I’d love to see them. Tag us on Instagram (@catch.swim) or send them over – it’s a real joy seeing your stories unfold.

Remember: you’ve done the training. You’re ready. I can’t wait to hear about the swim adventure of your life.

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