2 Mile Swim Training Guide

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

What matters most

For 2 miles, you want three things:

●    Consistent weekly training

●    Efficient technique that saves energy

●    A steady pace you can hold without spiking your effort

If you can comfortably swim 400m in the pool, you have a solid base to start building from.

How to train for the 2 mile

Train 2-4 times per week. Regular sessions build endurance far better than occasional long swims. Keep most of your swimming at an easy to moderate effort.

Build your long swim gradually. Work up to 35-50 minutes of continuous swimming at a controlled pace. Increase your distances slowly so your shoulders stay happy.

Include controlled “strong” efforts. One session per week can include intervals at a slightly harder pace, such as 5-10 x 200m alternating between easy and fast. This improves your aerobic capacity & makes race pace feel smoother.

Keep refining your technique. Over 2 miles, small inefficiencies add up. Focus on:

●    Keeping your head low in the water

●    Your body should sit flat & high in the water

●    Keeping your kick narrow & the effort low

●    Getting a good “catch” of the water through each pull

Efficiency is far better over the course of 2 miles than brute force.

Practice open water skills. Try to swim outdoors regularly once the season starts.

Practice:

●    Looking forwards - sighting - which will get you swimming straight rather than zig-zagging

●    Settling into your pace at the start rather than sprinting out too fast

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

Building open water confidence is a huge part of enjoying this distance.

Fuel & hydration

You’ll happily complete 2 miles without needing to eat during the swim, but you should arrive well fuelled.

●    Eat a familiar carbohydrate-based meal the night before

●    Have a light breakfast on race morning

●    Sip fluids beforehand so you start hydrated

Race week

Reduce your volume in the final week. Keep a couple of shorter, smooth swims to stay sharp, but focus on feeling rested & energised.

Race day tips

●    Start at a controlled pace for the first 5–10 minutes

●    Settle into an effort you could sustain beyond the race distance

●    Look forwards regularly to stay on line

●    If you feel yourself working too hard, slightly ease off & reset your breathing

If you pace it well, the final section should feel strong rather than desperate.

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 GNS 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.