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Catch - your digital swim coach - is the Official Training Partner for Great North Swim. Here’s your guide to training, kit, fuelling & race day.
By Rebecca Wetten, Co-Founder & Head Coach at Catch
The 500m is a brilliant first open water challenge - fun, friendly & achievable for anyone who can swim a few lengths of front crawl.
Set on the stunning Lake Windermere, the Great North Swim is the UK’s biggest open water event - part race, part festival, all about community. Thousands of swimmers take part across six distances, from 250m to 10k, cheered on by crowds, music & lakeside buzz.
The 500m is the perfect introduction to open water swimming. The course is well-marked, the safety cover is excellent & the atmosphere is unbeatable. It’s the perfect mix of excitement, challenge & pure enjoyment.
We’ll be there too - come find us at the Catch stand for a chat or a few last-minute tips.
If you can already swim 50m of front crawl, you’re ready to start building up your font crawl technique & fitness. The key is building confidence & comfort in the water, rather than worrying about speed.
Start with short, regular swims - even 15-20 minutes at a time adds up. As you feel stronger, extend the distance gradually. Two to three swims a week is ideal.
Small tweaks to your technique will make a bigger difference than fitness. Concentrate on:
- Head & body position: keep your head low, body flat & hips high.
- Breathing: breathe often & calmly, breathing out bubbles when your face is in the water.
Catch’s weekly video lessons break these skills - & lots more - into simple steps to help you build smoother, more confident front crawl.
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Before race day, try at least one swim outdoors - a lake, river or the sea. It helps you get used to the temperature, & swimming without walls to push off.
Practise:
- Sighting: look ahead every now & again to see where you’re going.
- Breathing rhythm: stay calm if there’s a bit of chop.
- Confidence: try to feel relaxed while swimming in open water.
A few open water sessions will make race day feel more familiar instead of daunting.
Give yourself three ways to win, such as:
- Bronze: finish feeling calm & proud.
- Silver: complete it mostly front crawl.
- Gold: feel smooth, strong & ready for more distance next time.
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You won’t need to eat or drink during a 500m swim, but being fuelled & hydrated beforehand makes all the difference.
Sip water or an electrolyte drink the night before & again a few hours before your swim.
Have a light, familiar breakfast like porridge, toast or a banana. Nothing new or too heavy on race morning.
Make sure they are comfortable, & new-ish - it’ll help you see where you’re going. Anti-fog before you start - baby shampoo or saliva works well.
Wetsuits are optional above 15°C, & they give warmth & buoyancy. If you prefer to swim skins (no wetsuit), you’ll need a tow float. For wetsuit tips, read Catch’s wetsuit guide.
A neoprene cap or vest can add warmth without much drag. Gloves & booties will feel toasty, but are a bit heavier.
Keep training light in the final week. Focus on gentle swims, stretching & staying relaxed. Get good sleep, eat well & trust your preparation.
-Pack your kit early
- Sip electrolytes
- Eat familiar food
- Check the course map
- Stay relaxed
- Warm up in the water to settle your breathing
- Don’t sprint the first 100m
- Sight every 6-10 strokes
- Find your rhythm & enjoy it
If you start to panic during your swim, calm your breathing, float for a moment, then start again slowly. You’ll soon find your groove.
You did it - 500m in open water!
- Warm up: get dry & dressed quickly.
- Refuel: grab a snack & a hot drink.
- Reflect: celebrate what went well.
- Plan ahead: maybe the 1-mile next year?
As the Official Training Partner, Catch has personalised plans & technique courses built for the Great North Swim. With Catch Gold, you’ll get a tailored 500m plan, weekly video lessons & coaching support to help you build confidence & enjoy the swim.
Use code GNS26 for £5 off your first 3 months on Catch Gold.
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The Dock2Dock swim offers a unique opportunity to experience open water swimming in the heart of London’s Royal Docks. With towering historical cranes lining the water and the iconic skyline of Canary Wharf and the O2 Arena in the background, this event combines the thrill of urban swimming with the challenge of long-distance racing.
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Dive into the heart of London's Hyde Park and experience the thrill of open-water swimming in the iconic Serpentine lake! Swim Serpentine offers a fantastic half-mile race on Saturday, September 20th. Imagine yourself gliding through the clear water, surrounded by the beautiful scenery, and feeling the exhilaration of the challenge
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With Catch Free, you’ll get access to the online swim community with session ideas, mini courses, a swim content hub & local swim squad.
Get Catch Free