A 10 step guide to help you complete a 1 mile swim out in open water. I have compiled all the best tricks and tips to help you get on your way to completing your first one mile swim.
1.) Swim sets
Swim sets are key to monitoring your swim progression and enhancing your performance. A set should be broken down into distance, time and rest. Average time to swim a mile in open water shows that an ordinary swimmer can complete a mile within 35 minutes. To work up to this you need to start easy! Break your mile down into quarters and then time how long it takes you to complete that, this is one set. Time your rest in-between sets and then repeat.
It is important to keep track of your swim and rest times to improve on them the next time you swim. This is called progressive overload and is used in any professional training when wanting to improve on endurance and strength.
The best place to start is in a pool where you can easily work out the distance you swim.
2.) Diet
Good nutrition and diet will ensure you fuel your body at the right times, which will power your training and enhance your performance. Fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, along with some healthy fats. Good fuel pre and post swim is key to success in your training, this will give you more energy, prevent muscle breakdown, increase muscle growth and endurance. Prior to any swim I will have a high carbohydrate meal around 2 hours before taking the plunge.
3 meals to eat pre swim:
.Porridge oats – With a dollop of all natural peanut butter, one banana, honey and a sprinkle of chai seeds.
.Omelette – With a handful of tomatoes and spinach, two rashes of bacon.
.Chicken and rice – With any vegetable and seasoning. Swap your chicken for Quorn pieces for a vegan option.
If like me you are a big foodie and get hungry quickly, a good food to eat closer to your swim is Rice cakes. These are good to nibble on right up to your swim. They are low in fat and therefore made easy for your body to digest.
Swimming is a hungry sport and after battling with the cold and the amount of calories you burn, it is essential to reload your body with energy to help recover and build your muscles. This is the perfect time to reload with Protein, carbs and fats. “The one concept I try to get athletes to understand is that the benefits from the workout don’t occur until the workout is over, and your body is recovering and trying to get stronger or faster,” says John M. Martinez, MD, a sports medicine physician.
3 foods to eat post swim:
. Chicken and fish – “Fish and chicken have all the essential proteins, leucine, isoleucine and valine — and promote muscle repair and muscle growth,” Martinez says.
. Quinoa – High protein, high fibre and a superfood. Vegan and gluten free, a must have for a plant based diet.
. Dark leafy greens – “Leafy vegetables are packed with micronutrients and vitamins, so they are a healthy part of a balanced diet for athletes,” Martinez says.
3.) Hydration
Keeping hydrated is just as important as your diet and gut health. It is important to drink water throughout the day especially if you have a planned swim. When swimming your body sweats profusely so it is vital that you replenish your body with liquid. Being de-hydrated will have a negative effect on your energy and performance when swimming and will lead to cramping in your muscles. This is the last thing you need when in the middle of open water.
Drinking electrolytes before your swim can help promote hydration and prevent cramps in your muscles whilst in the water. These can be found in any local stores and can include coconut water.
4.) Rest and recovery
Ample rest is essential when training for your 1 mile open water swim. Getting an adequate amount of rest will allow your muscles to recover and grow back stronger with more endurance to help you progress in your training. Adding a cool down after your swim can help with this and can be just as simple as walking or stretching straight after training.
Ensuring you are getting enough sleep will promote recovery and performance. if you are training hard, a solid 8 hours of sleep is recommended each night.
When swimming you build up lactic acid and can develop knots and micro tears in your muscles. Having a sports massage can help iron out these knots and tears and promote mobility in your body.
5.) Swimming outside
Completing the mile in the pool is one thing but doing it outside is a whole new ball game. It is essential to get out in the open water as soon as you feel ready and comfortable. Your body will need to acclimatize to the cold and deal with the elements such as wind and surface chop. Being a strong swimmer out in open water will also dramatically enhance your pool swimming time. See post Open water Swimming vs the pool for more information.
Ideally when training in open water for your mile you want to be at a flat water location where there is little surface chop. A lake would be perfect for this but a calm day in the sea will also suffice.
Bringing the swim set method of training to the open water is important but clearly has its difficulties in knowing distance travelled if there is no specific markers. There are many devices on the market that can be worn now which monitor your time and distance. Brands like ‘Garmin’ and ‘Whoop strap’ are all things to consider buying.
The most important thing to consider when training in open water is your safety. Check out Swim safety tips for the best guide to follow in keeping you safe.
6.) Physical fitness
Your overall physical fitness is a key component in being able to complete your mile swim. You do not have to be the fittest person on earth to be able to swim, however the fitter you are the easier it will come. Keeping fit doesn’t have to be done just in the pool. Day to day fitness can come in the simplest ways, such as keeping up your step count and ensuring that you move your body daily and don’t just sit down at your desk typing away at your computer. I personally aim to get at least 12,000 steps in every single day on top of my regular swimming.
7.) Goals
The end goal is ‘1 mile in open water’, but to get there it is important to have in-between goals that you can aim towards and achieve whilst striving for that 1 mile. Be smart with your goals, don’t set yourself up for failure, these need to be attainable and trackable. Achieving your goals will not only help with progressive overload but will boost your motivation.
8.) Routine
Be sure to set out your routine and make sure you have swims planned in your weekly schedule. Aiming to get in the water whenever, stands for a good chance of you getting in the water, never! Routinely swimming at the same time on the same days will mentally prepare you for your training session and give you consistency. We are creatures of habit, so repeating your swim training at the same time on the same day will naturally become your routine, leaving little room for excuses to get in the way.
9.) Motivation
Getting the motivation to plunge yourself into open water can sometimes not be the most appealing, especially early in the morning or after a long day at work, Trust me I know, I’ve been there. Feeling motivated to keep your training up is the only way you are going to get your ‘open water 1 mile swim’, SO DONT GIVE UP! if I need some motivation before one of my swims I will give myself a reward for after, this usually comes in the form of a small cholate treat. Make sure you keep reminding yourself of why you are training and be focused on the end goal and trust me you will get there.
10.) Equipment
Depending on the time of year you are swimming and where you live in the world you might want to invest in a wetsuit to keep yourself warm in whilst in the water. Top 7 Cold water swimming benefits (2021) teaches how beneficial cold water can be for us however if your goal is solely to train for distance then there is nothing wrong with wrapping up in a wetsuit to make open water more bearable.
Open water is likely to be more murky compared to the pool, making it difficult to keep your eyes open and look where you are going. A good pair of swimming goggles can help with this, preventing you from coming distracted with water running in your eyes.
Lastly a watch to track your progress is key when in the open water. This will benefit you to monitor your progressive overload and monitor your goals. Plus how else are you going to know when you have hit the 1 mile mark!
I hope you have enjoyed reading this article and have been inspired to ‘Feel Alive Outside’. Please do drop message if this has helped or you have any questions.
