The Great North Swim - quick lowdown

Set on Lake Windermere, the Great North Swim is the UK’s biggest open water event - part race, part festival, all community. Over three days, thousands of swimmers take part across six distances, cheered on by crowds, music & lakeside energy.

The 2-mile sits in that sweet middle ground - it’s a challenge, but achievable for any swimmer with a bit of consistency under their belt. You’ll get brilliant safety cover, calm waves (mostly!) & an unforgettable atmosphere.

We’ll be there too, so come say hi at the Catch stand & tell us how your training’s going.

How to train for the 2-mile

Train your mind

Two miles takes concentration. There’ll be moments when your brain pipes up with unhelpful thoughts like “Are we done yet?” That’s normal. The trick is to prepare beforehand, so you stay calm & positive.

Before race day, ask yourself:

- Why did I choose this challenge?

- What excites me about it?

- What makes me nervous?

If you’ve already thought these through, it’s easier to stay grounded if they appear mid-swim. And when it gets tough, lean on a simple mantra like “This is hard - but I do hard things.”

Technique first

The smoother you swim, the more energy you save & the better you’ll swim. Focus on:

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

- Breathing: trickle breathe under water, turn low to the side.

- Catch & power: anchor your hand & forearm to move more water each stroke.

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Catch’s weekly technique lessons break these down step by step so you can make small, lasting improvements that feel natural.

Build consistency

2-3 swims a week is ideal for this distance. Regular, consistent swims beat erratic bursts. Aim for a total of around 3-6km per week, depending on your base fitness.

Mix up your sessions:

- Technique swims: slower, mindful, one skill at a time.

- Speed & threshold swims: short bursts a touch faster than race pace.

- Endurance swims: longer, steady efforts to build your engine.

Every four to five weeks, take a de-load week where you reduce volume by about a third. It’s when your body adapts & gets stronger.

Open water practice

Once the lakes warm up from late April, get outside whenever you can. Practise:

- Sighting: lift your eyes just enough to check your line. Video lesson on that here: How to sight in open water

- Breathing rhythm: keep it calm, even when the water is choppy.

- Drafting: swimming just behind or off to the side of another swimmer can save up to 25% effort - but give it a few tries first.

A handful of open water sessions before race day will make you much calmer when the horn goes off.

Set realistic goals

Set yourself three goals so there’s more than one way to win:

- Bronze: achievable on any day.

- Silver: a strong swim that would make you proud.

- Gold: your stretch target - the one that’ll make you grin at the finish.

Remember, open water pace can vary with wind or chop. Focus on feeling strong rather than chasing a time.

Fuel & hydration

A 2-mile swim will take most swimmers between 60-90 minutes, so you won’t need to eat mid-swim, but fuelling beforehand still matters.

Hydration

You’ll lose far less sweat than on land, but start hydrated. Sip an electrolyte drink the night before & again a couple of hours before your swim.

Fuelling

Have a balanced carb-rich meal the evening before (pasta, rice or potatoes) & a light breakfast on race morning. If you expect to be out there for 90 minutes or longer, a small gel or energy chew halfway can help - just test it in training first so your stomach’s happy.

Kit that makes the day easier

Goggles

Clear lenses for cloudy days, mirrored for sun. Anti-fog before the start - baby shampoo or saliva both work. Tighten your goggle straps slightly, or pull your hat over the straps, to feel extra secure during the event.

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 thermal cap, gloves or booties can help in cooler temperatures, but they can add drag.

Rest & taper

Recovery is where the progress happens. Take rest days seriously & listen to your body.

About a week before the event, start your taper. Reduce training volume by half & focus on short, smooth swims that keep your technique sharp. Eat a little extra carbohydrate in the days before 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

- Stay relaxed

On the day:

- Do the warm-up dip to get used to the water temperature & calm your nerves

- Don’t sprint the first 200m

- Sight every 6-10 strokes

- Find your rhythm & remember your “why”

If nerves or panic take over, focus on your technique & calming your breathing, count ten strokes, sight & start again. You can always pause, or do some breaststroke. It’ll pass quickly.

After the swim

You did it - 2 miles across Windermere!

- Warm up: get dry & dressed fast.

- Refuel: have a carb snack within 30 minutes.

- Reflect: jot down what went well & what you’ll change next time.

- Rest: take at least a couple of rest days.

- Plan your next challenge: maybe the 5k 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 2-mile training plan tailored to your goals, weekly video lessons & direct coach support whenever you need it.

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