Training

swimmers

Free training sessions:

If you are keen to brush up your swimming skills or are new to sea swimming then please email the W2W team.

Training sessions are Saturday at 4.30pm – At Days Bay if sea is Ok – if not at Eastbourne pool.
Training Programme

It may look far when you are standing on the end of the wharf looking across at the distant structure on the horizon, but it really isn’t. It is only 1.2KM. That’s approximately 50 lengths of the Eastbourne (25m) pool.

Although this is classed as a race, it’s really a challenge to see if you can do it and beat your personal best. Under 30mins and you’re doing great.

The fears and concerns related to open water swimming are very real. But with a few training sessions you’ll build the confidence that you need.

  • Learn Bilateral Breathing – Not essential but practice breathing on both sides during your freestyle swim training as it will keep your stroke in balance and allow you to swim straighter for more strokes.
  • Practice sighting: You must learn to lift your head and sight certain points in order to stay on track. If you are out for a training swim, you will want to look for various land markers. Every 5 to 7 strokes should do it.
  • Start out swimming long and relaxed. Find your pace. And once you have found a good pace, then you can turn it up a notch if you want. This will keep your heart rate lower.
  • Open Water Swimming – go out in the open water and practice! A pool will not really give you that “open water” feel however; there are a couple of things you can do in a pool to prepare for the swim. Clearly it’ll depend on your current ability.
  • If a complete beginner, then we recommend making a calendar in the run up to the event in February and mark down your training sessions.

Don’t swim alone in an open body of water

Join a swim club and force yourself to get in to a routine and swim at least twice a week. We highly recommend joining the Eastbourne icebergs.

Ray Gough trains Eastbourne Swim Club swimmers and encourages young people to enter the event.

Ray says that if you are training for half an hour in the pool this is enough grounding for you to complete the 1.25km swim.

In the past training has included a walk to Windy Point and a swim alongside him to Rona Bay wharf. This is a good way to get used to the buoyancy and experience of sea swimming.

He recommends for first time entrants to head for Windy Point after you round Days Bay wharf.  From there it is a matter of swimming parallel to the beach for a sense of direction and safety towards Rona Bay wharf and out over the finish line.

Ray is also happy for any person to call him – 04 568 7649 – to meet up and for any tips you may be interested in getting from him to help you with the build up to the event – stroke correction, training programme etc. He is willing to meet you at either McKenzie or Eastbourne Pool. This is all offered on a voluntary basis.

There are plenty of handy links on the internet. Here are a couple of recommended web sites:

http://www.fitnessgoals.co.nz/

http://100swimmingworkouts.com/#beginner

BEGINNERS

Drill 1 – build endurance

  • 4 x 25 M front crawl warmup – (rest between laps if needed)
  • 8 x 25 M front crawl counting strokes per length – (try to keep an even number of strokes)
  • 8 x 25 M resting : 30seconds between each lap – (try to hit the same time on each lap)
  • 4 x 25 M front crawl counting strokes per length – (try to keep an even number of strokes)
  • 4 x 25 M warm down (swim slowly and relax)

Drill 2 – concentrate on your breathing

  • 4 x 25 M front crawl warmup (rest between laps if needed)
  • 8 x 50 M front crawl resting : 30 seconds between each lap (try to keep the timing the same for each lap)
  • 8 x 25 M front crawl changing breathing pattern (breath every 4th stroke on the first two, then every 2nd stroke on the last 2)
  • 4 x 25 M your choice of strokes resting :30 seconds between each lap (try to hit the same time for each lap)
  • 4 x 25 M front crawl warm down (swim slowly and relax)

Drill 3 – alternative strokes

  • 6 x 25 M front crawl warmup (rest between laps if needed)
  • 8 x 25 M resting : 30 between each lap (each lap is 25 M front crawl, then 25 yards either backstroke, breaststroke or butterfly)
  • 8 x 25 M front crawl counting strokes per length (try to keep an even number of strokes)
  • 4 x 50 yards your choice of strokes resting :30 between each lap (try to hit the same time for each lap)
  • 8 x 25 M front crawl warm down (swim slowly and relax)
  • Drill 3 – concentrate on your breathing

Drill 4 – Improve breath control

  • 6 x 25 M front crawl warmup (rest between laps if needed)
  • 8 x 25 M front crawl sprints resting : 30 seconds between lengths (effort should be at 60-70% of fastest swim)
  • 8x 25 M front crawl counting strokes per length (try to use less strokes on each subsequent length)
  • 4 x 25 front wind sprints resting :30 between lengths (swim each length without taking a breathe)
  • 4 x 25 front crawl counting strokes per length (try to use less strokes on each subsequent length)
  • 6 x 25 front crawl warm down (swim slowly and relax)

Drill 5 – Go the distance

  • 20 x 25 M – rest (if needed)
  • 20 x 25 M – rest (if needed)
  • 20 x 25 M

Drill 6 – Open water – WET SUIT recommended. Swim with buddy recommended

  • Swim from Days bay wharf to the rocks at the far end of the bay.
  • Rest and swim back to Days bay wharf

Drill 7 – Open water – WET SUIT recommended. Swim with buddy recommended

  • Swim from Days bay wharf to the Rona bay boat ramp.
  • Walk back to days bay for an ice-cream

Drill 7 – Open water – WET SUIT recommended. Swim with buddy recommended

  • Swim from Days bay wharf to Eastbourne wharf.
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