Training Overview – Week 4

Week 4 of the 8-Week 2km Ocean Swim Challenge, preparing you for your ocean swim goal.

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 be noticing some pretty steep progress in your fitness and ability to complete your swimming sessions.

Next week you’ll get a chance to see just how much you’ve improved when we complete your second Time Trial.

As you increase your training it’s important to look after your body so this week we start to talk about common swimming injuries – starting with swimmers shoulder.


Pool training

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

Ocean awareness

What a wave looks like on the top of the water and how it breaks has a lot to do with what’s happening under the water.

Learning about the types of waves you will encounter swimming in the surf zone will give you an appreciation of how different waves impact the water in, under, and around them.

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.

Core strength

Just like last week, we’re adding a couple more core strength exercises to the mix.

We’re still building the bank of exercises that you’ll use throughout the program.

Remember to go back and check on the technique of previous exercises if you need to so you’re always training with the correct technique.

Learn the correct technique to perform a crunch (legs raised), leg extension and hover (leg & arm tap) and then either download the core strength session or train along to the core workout video.

Strength & fitness

This week we’re going to take a look at a common injury for swimmers – swimmers shoulder – and some simple preventative exercises; band row, external shoulder rotation and shoulder raise, you can do to strengthen your shoulder muscles.

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.

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.


It’s time to clean up your carbohydrates.

Training requires adequate dietary carbohydrates especially post-training.

It’s important to consume a variety of carbohydrates and include sources other than the typical bread and pasta.

Health & wellbeing

This week you’re set to reach the halfway point in your training.

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 diary 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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