The Great North Swim - quick lowdown

Set on the stunning Lake Windermere, the Great North Swim is the UK’s biggest open water event - a full weekend celebrating swimming, nature & community. Thousands of swimmers take part across six distances, from 250m to 10k, cheered on by friends, family & a brilliant crowd.

The 1-mile is the perfect balance between challenge & fun - a proper test, but still sociable, scenic & hugely rewarding. Expect excellent safety cover, buzzing energy & plenty of post-swim smiles.

We’ll be there too - come find us at the Catch stand & say hi.

How to train for the 1-mile

Train your mind

One mile might sound simple, but open water brings new challenges - the cold, the chop, the crowds. It pays to prepare mentally to stay calm & positive.

Before race day, ask yourself:

- Why am I doing this?

- What excites me most?

- What worries me a little?

Writing these down helps you stay steady if nerves hit mid-swim. Have a mantra ready for the tougher moments - something short & strong like “I can do hard things.”

Technique first

Good technique makes the mile feel smoother & easier. Focus on:

- Head & body position: keep your head low, body flat & hips high.

- Breathing: breathe often & evenly, trickling bubbles out when your face is in the water.

- Catch & power: use your hand & forearm as a paddle to move more water each stroke.

On Catch, we break these skills into weekly focusses so you make steady progress without overthinking.

Build consistency

2-3 swims a week is ideal. Aim for around 2-4km total per week, depending on your base fitness. Consistency matters more than mileage.

Mix up your sessions:

- Technique swims: slower, mindful sessions focussing on form.

- Speed swims: bursts of fast swimming to build fitness & strength.

- Endurance swims: steady efforts to build comfort with distance.

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Every 4-5 weeks, take a de-load week & reduce total distance by about a third. It’s how your body adapts & grows stronger.

Open water practice

Once the lakes warm up (from late April onwards), get outside when you can. Practise:

- Sighting: lift your eyes up to spot where you’re going.  Watch Catch’s video lesson on this here: How to sight in open water‍

- Breathing rhythm: keep it relaxed & regular, even if it’s choppy.

- Confidence: get used to the feeling of open water before race day.

Even a few outdoor swims will make race day far calmer & more enjoyable.

Set realistic goals

Set three goals so you’ve got options:

- Bronze: a solid finish, no matter what.

- Silver: a confident swim you’d be proud of.

- Gold: your stretch target - you’ll feel like you can’t quite believe it’s happened. 

Conditions can vary, so focus more on how your swim feels rather than the clock.

Fuel & hydration

A 1-mile swim doesn’t require mid-race fuelling, but being well-fuelled & hydrated beforehand helps you feel your best.

Hydration

You’ll sweat far less than you would running or cycling, but it’s still worth sipping water or an electrolyte drink the night before & again a few hours before your start.

Fuelling

Have a carb-based dinner the night before (pasta, rice or potatoes) & a decent breakfast on race morning - think porridge, toast or a banana. Avoid anything new or too heavy.

Kit that makes the day easier

Goggles

Clear lenses are best for cloudy days, mirrored for bright sun. Anti-fog them before the start (baby shampoo or saliva both work).

Wetsuit or skins

Wetsuits are optional above 15°C, & they give warmth & buoyancy. If you prefer to swim skins (no wetsuit), you’ll need a tow float. For wetsuit tips, read Catch’s wetsuit guide.

Extras

A neoprene vest or cap can help take the chill off. Gloves & booties will feel toasty, but are a bit heavier.

Rest & taper

Rest days aren’t wasted days. Take them seriously & you’ll swim better for it.

About 5-7 days before race day, begin your taper. Cut your training volume by half, keep a few short technique swims, & slightly increase your carb intake so you feel energised & ready to go.

Race day tips

Day before:

- Pack your kit early

- Sip electrolytes

- Eat familiar food

- Check the course map

On the day:

- Arrive around 2 hours before your start

- Warm up in the water to ease yourself in

- Start at the edge if you like more space

- Don’t sprint the first 100m

- Sight every 6-10 strokes

-Most importantly: enjoy it!

If you feel nerves or panic take over, focus on your technique, calm your breathing & count your arm strokes. You can always pause, or do some breaststroke. It’ll pass quickly.

After the swim

You did it - your Great North Swim mile is in the bag!

- Warm up: get into dry clothes & warm layers fast.

- Refuel: grab a carb snack within 30 minutes.

- Reflect: note what worked well & what you’d change next time

- Rest: take a couple of easy days.

- Plan your next swim: maybe the 2-mile next year?

Ready for support all the way to Windermere?

As the Official Training Partner, Catch has personalised plans & technique courses built specifically for the Great North Swim.

With Catch Gold, you’ll get a tailored 1-mile plan, weekly video lessons & direct coach support - helping you train smarter, swim stronger & enjoy every step.

Use code GNS26 for £5 off your first 3 months on Catch Gold.