You do not need to be fast to enjoy a swim camp. You need to be comfortable swimming steadily for a long time, on two sessions a day, several days in a row. This simple eight-week plan builds exactly that. It assumes you can already swim 1 km continuously. If you cannot yet, add four weeks at the start to build up to it.
These are general guidelines. If you have a health condition, check with your doctor before you start.
The principles
- Three to four swims a week. Consistency matters more than any single long swim.
- Grow by about 10% a week. Increase total distance gradually, then hold it steady every fourth week.
- One long, one technique, one steady. Each week has a different job.
- Practise what camp asks for. Back-to-back days, sighting and breathing to both sides.
Weeks 1–2: build the habit
Three swims a week. One continuous swim of 1–1.5 km at an easy pace. One technique session with drills and short repeats, such as 8 × 100 m with rest. One steady session of 1.5 km broken into 300 m blocks.
Weeks 3–4: add distance
Push the long swim to 2 km. In your steady session, swim every length breathing every third stroke to practise bilateral breathing. Add sighting: every sixth stroke, lift your eyes forward as if looking for a buoy.
Weeks 5–6: back-to-back days
Add a fourth swim. Schedule two swims on consecutive days, for example a 2 km long swim on Saturday and a 1.5 km steady swim on Sunday. This is the best single preparation for camp, where you swim twice a day.
If you can reach open water safely, with a club or a supervised session, swim there at least twice. Never swim alone in open water.
Week 7: the peak
Your longest week. A long swim of 2.5–3 km, plus one double day with a morning and an afternoon session. Finish each swim feeling you could do a little more.
Week 8: taper
Cut your total distance by about a third. Keep some pace work so you feel sharp, but arrive rested. Spend the time on kit: test your goggles, swimsuit and sun protection in the water.
On arrival
Tell your coach how training went. Camps are coached in small groups, and the coach will adjust distances so every session is challenging but enjoyable.
Read more on our Plan and prepare page.
