Training Overview – Week 5

Week 5 of the 8-Week 1km Ocean Swim Challenge, preparing you for your ocean swim goal.

Congratulations, you’re halfway through your training!

Time flies when you’re having fun doesn’t it?

Speaking of fun, this week you’ve got your first chance to see just how fun following a structured training plan can be when you hit the pool for your second time-trial.

With four weeks of training behind you, you should see a reduction in your time. Just how much will depend on how well you’ve been training in and out of the water, as well as how well you’re managing your nutrition and recovery.

This week there are some great lessons on rip currents – are they friend or foe?

All the best with your training and good luck with the time trial.


Pool training

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

Ocean awareness

The chances are everything you’ve heard about rip currents has been negative.

There are a lot of myths floating around about rip currents. Most start with the media misreporting and sensationalising them and then the myths start and are passed on from person to person – a bit like Chinese whispers.

The fact is it’s not the rip currents that are dangerous, they’re just a natural occurrence on all surf beaches, the danger comes in the person who isn’t educated about rips and doesn’t have the swimming ability necessary to keep themselves afloat and make smart survival decisions.

This week you’ll learn about rip currents and sandbanks, how to spot them and how to survive them.

Ocean swimming

Last week you wereIntroduced to how we navigate five types of waves – depending on their stage of breaking.

This week you’re going to learn the technique for navigating unbroken waves and small broken waves where the wave is only creating a shallow disturbance under the surface of the water.

Following on from your rip currents lesson, now that you have an understanding how rip currents work, you’re going to learn how to use rip currents to your advantage to efficiently navigate through the surf zone.

That’s right, you’re going to be learning to swim in rips!

To safety practice shallow surface diving under waves between the flags at the beach, follow this progression in the shallow water: Stand-Dive-Stand, Stand-Dive-Swim (few strokes), Swim-Dive-Swim. Return to shallow water after each drill.

Core strength

How has your core training been going?

Most people neglect their core training because it hurts so much to get started.

The thing is, once you’ve done a couple of weeks of training it gets a lot easier and you even start to enjoy it! (if you’re eating well you might also start to see some ab’s popping through!)

You can never really do enough of our short core sessions, so if you’re game for it try training your core once a day.

Learn the correct technique to perform a leg drop and lower back extension and then either download the core strength session or train along to the core workout video.

If you haven’t tried one our core workout’s to music with Emily then why not try one this week.

Strength & fitness

Now that you know what swimmers shoulder is, let’s take a look at what causes swimmers shoulder and the symptoms you should look out for.

If you do get injured you want to know about it as soon as possible. If you feel the onset of swimmers shoulder during your training you should seek advice and early treatment from a registered physiotherapist.

Injuries like swimmers shoulder don’t have to mean the end of training. Read this article by physio Nick Marshall with some great advice for how you can continue swimming with a low-level swimmers shoulder injury.


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 the types of protein-enriched foods you should be including in your diet and there’s a great recipe for a protein smoothie!

Health & wellbeing

This lesson marks the halfway point of your challenge so this is a great time to be honest with yourself about whether you’re putting 100% into your training.

So, are you?

Take your mind back to when you first thought of doing an ocean swim… you were pretty excited, right?

There were some nerves in there too, sure, and then you signed up for this challenge with all intentions of reaching your goal.

However, just signing up for the challenge and watching the videos aren’t going to get you across the finish line come event day!

You’re going to need to put in the required training at the required intensity and keep that up for the whole 8-weeks.

If you’ve been keeping a good training diary then you’ll be able to see how much effort you’re putting in.

If you’re training hard then awesome! Keep it up. If you’re not, you’re only cheating yourself and you’ll find it a lot harder to stay motivated and complete your goal.

Keep up the training – the reward will be well worth it.

Let your time trialIn the pool this week be the indicator of how much effort you’re putting into your training. You should see a decent reduction in your time, which if you do get, will only act as another motivator to put 100% into your training.


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