Training Overview – Week 3

You’re halfway through your training already! How are those energy levels?!

Ocean swim training aside, how great does it feel to be getting fitter and stronger! Exercise has a great way of releasing endorphins that make us feel good and it’s motivation enough on its own to keep at it.

At this stage of your training, you should start to feel a noticeable increase in your fitness and ability to complete your swimming sessions.

Just two weeks of training left… these express training programs really are just that – express!

Enjoy your training this week.


P.S. Have you visited our blog yet? There are 100’s of posts from over the years that cover dozens of topics you’ll find both interesting and extremely relevant to your journey.

Pool training

In week 3 we continue to build on session volume by 100m. The main set for both sessions is 800m so you’re getting close to the 1km distance you’re working towards (albeit with little rests to break it up).

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

If you find the increase in volume a bit hard to manage, feel free to wear swim fins during the warm-up and cool down to get the distance and try to swim the main set without them.

Ocean awareness

There’s a lot more to waves than you may think.

In this week’s lessons, we are learning more about waves, there’s a lot to them and the more you understand how they’re made up and organise themselves the better prepared you’ll be to swim in them.

Getting an idea of the wave distance is a great way to get a feeling for what it will be like swimming in the wave environment and understanding wave distance can make you a smarter ocean swimmer.

We also take a look at what sets and lulls are, and how we can use them to time our swim out, and in, through the surf zone.

Ocean swimming

Not all waves are created equal. Every wave you encounter as you navigate the surf zone will be different in size, shape and stage (of breaking).

Learning how to approach and negotiate waves will ensure you swim as efficiently as possible through them – saving your energy, maintaining momentum and ultimately ensuring maximum time is spent swimming out through the surf zone.

We’re also spending more time on backward sighting because this is the single most important technique you can have when navigating back in through the waves towards the shore. The key to swimming back through the waves is always knowing where you are in relation to the waves.

Start with a simple sight backward under your armpit as you swim freestyle, then for a longer look (and extra breather) roll over onto your back and backstroke sight – all while maintaining your momentum.

Core strength

Up until now, we’ve talked about strengthening your core using our core strength workouts on land. This week is about taking that newfound core strength and stability and transferring it to your swimming.

When you swim this week think about switching your core on for the whole session. It will be hard to start with because it becomes a mental workout as well. You’ll need to really put your mind to it as you start to get tired because that will be the first thing you give up on.

Core workout #3 is waiting for you – see if you can at least 4 sessions this week!

Strength & fitness

This week we’re going to take a look at a common injury for swimmers – swimmers shoulder.

Swimmers shoulder is inflammation in the tendons of the muscles you use to swim. These muscles become inflamed from repetitive strokes, whether that be in the pool or the ocean. Look after your shoulders and they’ll look after you.

We’ll take a look at what swimmers shoulder is, learn the anatomy of the shoulder, learn about the symptoms, what causes it, how to prevent it and treat it.

We’ve also got three simple preventative exercises you can do to strengthen your shoulder muscles. The band row, external shoulder rotation and shoulder raises all require an exercise band.

There are also some fantastic dynamic shoulder stretches you can perform before you swim to help prevent swimmers shoulder.

These shoulder exercises require the use of an exercise band. These can be purchased online (Google exercise band) or from your local sports store or physio.


Proteins are made from a combination of 22 different amino acids. Some of these amino acids are produced in the body, but eight of these can’t be made and need to come from protein-rich foods that you eat.

Protein can be used for growth and repair (which is the ideal use for protein) or can be used for energy like carbohydrate and fat.

This week we’ll take a look at protein for recovery and the types of protein-enriched foods you should be including in your diet. There’s a great recipe for a protein smoothie!

Health & wellbeing

At the start of this week, you’re at the halfway point in your training challenge.

That should mean you’ve established a routine for training and you’re consistently completing all the sessions you’re supposed to.

But it’s not always easy, sometimes things pop up and get in the way. Sometimes you’re just not feeling into it, you’re super busy or away for work, the kids are playing up or sick and then there are the times you might actually be sick (let’s hope not if you’re eating nutritiously!).

The list of things to get in the way is endless, but if your determination is strong and you are planning well you’ll make it and achieve your goal.

When times are tough, just visualize the end goal – running through that finish line or swimming along a favourite beach of yours with a friend – it’ll make it just that little bit easier.

Use your Training Dairy to monitor your training and to help set short term goals you want to achieve in the next week – this helps you take it one week at a time and reduces the chances of bad habits forming.

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