What the Dock2Dock 10k is like

The 10k is made up of clearly marked loops with large, easy-to-spot buoys. Navigation is simple, which takes a lot of mental load away compared to point-to-point or exposed swims.

The field naturally spreads out over the first few kilometres, so you’ll have space to settle into your own pace. Safety cover is strong throughout, with kayaks, paddleboards & boats visible across the course.

Feed stations are available, which makes fuelling far more manageable than carrying everything yourself. This is a big advantage for a swim of this length.

The urban setting gives the race a unique feel – energetic, focused & purposeful – without the unpredictability that longer outdoor swims sometimes bring.

How to train for the Dock2Dock 10k

Training for a 10k is about consistency over time, not heroic sessions. Most swimmers do best on 3–4 swims per week, building volume gradually.

Across your week, aim to include:

- Technique-led swims where you focus on efficiency, balance & relaxed breathing. Over 10k, small technique gains save huge amounts of energy.
- Endurance swims that build towards 90 minutes or more of continuous swimming, ideally with calm, controlled pacing.
- Threshold or steady-hard efforts where you hit a faster-than-race pace, helping your sustainable pace feel easier on the day.

As a rough guide, many swimmers build towards 8–14km per week in peak training, depending on experience & background.

Every 4–5 weeks, include a lighter week where you reduce volume by around a third. These weeks are essential for recovery & long-term progress.

The mental side of a 10k

Long swims are as much a mental challenge as a physical one. At some point, your brain will tell you to stop – often long before your body actually needs to.

Before race day, it helps to reflect on why you chose this distance, what excites you about it & what worries you slightly. Naming those worries in advance makes them much easier to handle when they appear mid-swim.

Breaking the swim into sections rather than thinking about the full 10k can be incredibly helpful. Focus on the next buoy, the next loop, or the next feed rather than the total distance.

Efficiency over force

At 10k, effort management is everything. Starting too hard is the most common mistake.

Focus on staying long in the water, keeping your head position neutral & your breathing calm & regular. Smooth, repeatable movements will carry you much further than brute force.

The calm conditions of the docks make this an ideal race to practise holding form even when fatigue builds.

Open water preparation

Even though Dock2Dock is sheltered, open water still feels different to the pool. Practise swimming continuously outdoors where possible, getting comfortable with sighting, feeding & swimming without walls or breaks.

If outdoor access is limited, longer pool swims paired with targeted technique work will still prepare you well.

Fuel & hydration

For a 10k, fuelling is not optional – it’s part of the strategy.

Most swimmers benefit from taking on carbohydrates during the swim. A common guideline is around 30–60g of carbs per hour, depending on intensity & personal tolerance.

Options include gels, chews or carb drinks taken at feed stations. Some swimmers prefer caffeine later in the swim for a mental lift. Whatever you choose, practise it in training so your stomach is fully on board.

Hydration matters too, even in cool water. Start the day well hydrated & sip electrolytes in the hours before your start.

Kit you need

Wetsuits are optional at Dock2Dock, but many swimmers choose them for buoyancy & warmth over longer distances. Whatever you wear, make sure you’ve tested it for long swims.

Choose goggles that suit the light conditions & anti-fog them properly. Bring warm layers for afterwards – you’ll cool down quickly after a long effort.

Rest & taper

Rest is where the gains happen. In the final 7–10 days before race day, reduce your training volume by around half. Keep a few shorter swims to stay sharp, but avoid long or draining sessions.

Eat well, sleep well & trust the work you’ve done.

Race day tips

Arrive early so you can settle without rushing. Take the warm-up dip if offered to calm your breathing & nerves.

Start slower than you think you need to. The first kilometre should feel almost conservative.

Sight regularly, fuel early & often, & focus on staying smooth rather than pushing the pace. If things feel tough, slow your breathing, lengthen your movements & bring your attention back to technique.

After the swim

Finishing a 10k is a massive achievement.

Get warm quickly, refuel with carbohydrates within 30 minutes & give yourself a few easy days to recover. Expect some tiredness – that’s normal after a swim of this length.

For many swimmers, Dock2Dock 10k becomes a confidence milestone that opens the door to even bigger challenges.

Ready to train?

If Dock2Dock 10k is your goal, Catch can support you with a fully personalised training plan that adapts to your schedule, experience & progress, paired with a tailored video technique course to help you arrive calm, confident & ready to swim your best.