Key points to consider when training to increase your endurance and to train for a longer swim:

1. Find a Coach and Build a Plan: A coach can help build you a program around your goals. You want to be sure your technique is at a place where if you increase volume, you aren’t going to hurt yourself. Make note of the most crucial parts of your stroke that need improvement so you can build that into your training plan. Have your coach write out a detailed plan (or you can do this yourself if a coach is not an option) that builds your swimming volume gradually over time until your long swim or race. Be sure to include in your plan your recovery weeks (or days), as well as the days you plan to do your longer training swims. Consider including other training: Include weights, running, cycling in that plan as well. Having a calendar with every training session on it can help you manage your load without over/under training.
   For example: 1 cycle is 4 weeks, each week is a different focus.
   • For one week, focus on your pacing (speed), doing sets with shorter intervals, holding the pace you’d like to be at for the long swim.
   • The following week you are building on the distance from the previous week. Add one more swim session in and swim a little bit longer than your normal session.
   • The third week can be a bulk week where you are swimming the most volume that week in the month. Build and bulk weeks should increase each cycle.
   • Be sure to include a recovery week where you bring the volume back down again (fewer & shorter swim sessions) and ensure that you’re stretching, hydrating and giving your body the time it needs to adapt to the training.

   Don’t forget one of the most important parts of training – taper! Be sure you go into your race feeling fresh. Depending on the race or swim, give yourself some days/weeks to be sure you aren’t tired or sore from training going into the long swim.  Build the taper into your plan as well.

2. Break the Mental Barrier: If you’re used to your swim sessions lasting) an hour, I find it beneficial to stay in the water past the usual time you swim for.  Try an extra 10-15 minutes at first, then maybe 20, then 30-45 minutes more. This really helps you mentally prepare for sticking it out when you’re feeling fatigued, improving your confidence and your minds ability to keep going, when your internal clock automatically starts to check out.
3. Add Volume: I’ve learned that adding a bit more volume (distance) or time in the water each week gradually, allows your body to adapt to the increasing demand on your body and shoulders. Too much too soon is a recipe for injury.
4. Train With Others: This is free motivation. Having people around you while you’re training can help hold you accountable, push you to swim faster, and it just keeps things more fun. This training should be fun!
5. Mind Games: When I am training for a long swim (currently training for a 30km swim!) I like to break up my intervals by giving myself a different thing to focus on, often in 15 minute chunks.  For example, you can place your focus on head position, then body rotation or if you’re at the pool, hold perfect streamline off each wall. The next 15 minutes focus on your breathing pattern (which is an important thing to establish early at the start of a long swim as it helps with finding flow and rhythm and manages your heart rate).
6. Replicate Your Settings: If your goal swim is in cold water, make sure you train in cold water! If it’s in an ocean, get some ocean swimming in your training. If there is a chance of waves or chop in your swim, you must get some training in those conditions!
7. General Rule: As a general rule I’ve followed is if your average swim volume in a week is about the length of your goal distance for the swim, you’re in a good place! 

My last tip comes from experience and having learned the hard way – never try something new or wear new equipment on race day!

Happy swimming!