1 Mile Swim Training Guide

Written by Rebecca Wetten, Co-Founder & Head Coach at Catch.

What matters most

For the mile, you want steady fitness, calm breathing, & confidence swimming continuously for longer periods.

If you can already swim 100m of front crawl, you’re in a great place to start building towards this distance.

How to train for the 1 mile

Swim consistently - Aim for 2-3 swims per week. Regular sessions matter more than squeezing in one long swim occasionally.

Build your endurance gradually - Work up to 20-30 minutes of steady swimming without stopping. Increase your distance slowly so your shoulders & confidence adapt together.

Include some purposeful intervals - One session per week can include shorter repeats, such as 6-12 x 100m alternating between your easy and fast paces. This builds strength & makes your steady pace feel easier.

Keep improving your technique - Small changes to head position, body alignment & breathing will save energy over a mile. Focus on staying long in the water & keeping your breathing relaxed.

Practice open water skills - A mile in open water feels different from a mile in the pool. Try to get outdoors a few times before race weekend.

Practice:

●    Looking forwards regularly without lifting your whole head

●    Settling into your pace after the first few minutes

●    Swimming near other people so you aren’t daunted by crowds

Confidence outdoors is just as important as fitness.

Race week

Reduce your overall volume in the final 5-7 days. Keep a couple of short, smooth swims to stay sharp, but prioritise sleep & feeling fresh.

Race day tips

●    Start steady for the first few minutes

●    Find a rhythm you feel you could maintain for longer than a mile

●    Look forwards every 6-10 arm cycles to stay on course

●    If nerves rise, slow your breathing, lengthen your stroke, & reset

The goal is to finish strong, not hanging on.

Want support with your swim training?

If you want structure, confidence & personalised coaching all the way to the Great North Swim, the Catch app can help.

With Catch Gold, you’ll get:

• A personalised training plan for your distance
• Weekly video lessons to improve your technique
• Unlimited coach support from me
• A friendly community to cheer you on

Use code GNS26 for:

• A 7-day free trial of Catch Gold
• £5 off your first 3 months

Catch Gold is the most effective & enjoyable way to feel ready for the Great North Swim.

Sign up below. See you at the start line.