Training Overview – Week 1

So, you’ve only got four weeks till your 1km ocean swim event and you’ve just realised you haven’t even started training for it!

Not to worry, even with only four weeks we can help you prepare for your swim as long as you’ve got the motivation and commitment to follow this express training program.

We’re not going to get through everything we would in an 8-week training program, but we’ll get you in the pool at least twice a week (you can always do more), we’ll make that core of yours stronger for efficient swimming and better execution of ocean swimming techniques, and we’ll teach you a heap of tips and tricks along the way so you at least know what you should be doing in the ocean (you can perfect them later).

There’s no time to waste, lets get right into it!

Andre Slade

Pool training

Hopefully, you’ve been doing a little bit of swimming before now and you can call on a little bit of base fitness and technique.

If you still need help with technique you really should see a stroke correction coach.

From this week you’re about to start training to a plan and your pool sessions will be structured so you get the most out of them in the 4-weeks you have to train for maximum fitness, strength and technique.

This week’s lessons will help you choose a pair of goggles, learn how to look after your goggles and introduce you to swim caps.

All you need to know about this week’s pool training can be found here.

Search Google for ‘learn to swim’ or ‘stroke correction’ in your area, or ask at your local swimming pool.

Ocean awareness

The ocean is a wonderful place but besides from the obvious sea, sand and surf, what do you really know about it?

To get you started, check out the Gear category of our blog for dozens of posts about ocean swimming gear and equipment, like caps, goggles, wetsuits and accessories.

If you feel the cold or are swimming in cooler locations, there’s a great lesson on choosing the right wetsuit for ocean swimming (also check out how to change into a wetsuit) – because wetsuits definitely weren’t made equal.

Ocean swimming

Get your compass out; we’re about to navigate through the surf zone!

This week we’re not heading to the beach, instead, you’re going to learn about surf zones, which is the area of water from the shoreline to the open water where there are no waves.

We’ll also take an in-depth look into preparing for your ocean swim from the beach and in the water, then teach you some soft sand running techniques and help you wade through shallow water more efficiently.

Core strength

When it comes to advancing beginner ocean swimmers, one area that is widely forgotten is the benefit derived from having a stable and strong core.

This week you will learn what your ‘core’ is and why it’s important to have a strong and stable core for ocean swimming. Then we can start to strengthen and stabilise it with a core strength workout to music!

This week it’s core workout #1 which you can do from the comfort of your living room in under five minutes! You can do this workout every day if you like, but we suggest a minimum of three per week.

You’re going to be doing a lot of core training on the floor, so treat yourself to a nice exercise/yoga mat to do them on. You can purchase these from your local gym or sports store.

Strength & fitness

Not everyone likes stretching, it can seem like a nuisance and it’s the first to get the boot from a training session when you’re time-poor.

During this training program, it’s recommended that you stretch before and after every training session, be it after a swimming session, a core workout or a strength and conditioning workout. This week you’ll learn great dynamic stretching and static stretching routines you can do before and after training.


The main nutritional challenge facing swimmers is being able to get the right nutrition at the right time!

Training is often early in the morning and in the evening, which commonly coincides with breakfast or dinner. It’s a good idea to organise meals and snacks to ensure good nutritious meals aren’t missed. Taking snacks or meals to eat before and after training is an important routine for swimmers.

If you are training multiple times each day, a substantial recovery snack is important if the next main meal is not within thirty minutes of finishing training.

Keep nutritious portable foods wherever you can fit them (e.g. at the office, in the car, in your bag), and plan your meals using our Training Diary.

Health & wellbeing

Someone once said, ‘If you don’t know where you are going, you’ll end up some-place else’, which if we put into the context of this training program means ‘If you don’t know when you are going to train, you’ll end up at home on the couch!’

We’ve made it easy for you to plan and keep track of your training by using our Training Diary. There’s space for you to plan your training and nutrition each day, record your progress and write about your journey.

Training Dairy

Print out the weekly planner in your Training Diary, plan your week and then stick it to the fridge. It’ll keep your training top of mind and allow your family and friends to motivate you.

Online Training Programs

Have A Go Express

Have A Go

Up The Ante

Season runs from 1 Oct to 30 April. Some contact out of season.

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