The Great North Swim - quick lowdown

Held on Lake Windermere, the Great North Swim is the UK’s biggest open water event - part race, part festival, all community. Thousands swim across six distances with excellent safety cover, great crowd energy & stunning scenery.

The 5k sits in the sweet spot - long enough to test you, short enough to enjoy. We’ll be there too, so come say hi at the Catch stand.

June brings early-season excitement, crisp water & big smiles. Prepare well & you’ll enjoy it even more. Many Catch swimmers start for the goal but stay for the process - the calm, confidence & joy that comes from swimming with purpose.

How to train for the 5k

Train your mind

A 5k is long enough for doubts to show up. That’s normal. The aim isn’t to silence your brain but to stop it running the show. Before race day, ask yourself:

- Why does this challenge matter to me?

- What excites me about it?

- What makes me nervous?

Write your worries down so you recognise them if they crop up mid-swim. Your body can do more than your brain admits. A simple mantra helps in tougher patches, like “This is hard - but I do hard things.”

Technique first

The fastest way to become a more efficient swimmer is to focus on technique, such as:‍

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

- Breathing: breathe often, quickly & smoothly, & trickle breathe when your face is in the water.

- Catch & power: use both your hand & forearm to pull the water effectively on each stroke. This is where you get your power.
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On Catch, technique is split into small weekly focusses so you build big gains without overwhelm.

Build consistency

You don’t need to live at the pool. Two to four focussed swims a week is plenty if you’re consistent. As you find a rhythm, aim for roughly 4-8km total per week, depending on your starting point.

Include a mix of:

- 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 4-5 weeks, schedule a de-load week cutting volume by about a third. These keep your body feeling fresh & strong.

Open water practice

From late April, get outside when you can. If you feel the cold, use a thicker wetsuit or neoprene accessories to start with. Practise:

- Sighting: lift eyes just enough to spot your target. Check out this short video where we break down sighting technique: How to sight in open water‍

- Breathing rhythm: keep it regular even in chop.

- Drafting: just behind or to the side of another swimmer can save up to 25% effort. Practise it first.

Even a few open water sessions will boost your calm & confidence on the day.

Set realistic goals

Give yourself three ways to win:

- Bronze: achievable on any day.

- Silver: a result that you'd be delighted with - & a little surprised.

- Gold: a stretch target that would make you grin ear-to-ear at the finish.

Open water pace varies with conditions. Treat target times as flexible. Focus on feeling good, smooth & strong.

Fuel & hydration

Hydration

Windermere’s cool water means you’ll sweat less than on land. Dehydration is unlikely, but start hydrated. Sip an electrolyte drink the night before & again a few hours before your swim. If you expect to be out there for more than 2 hours, you might want a tow float with a small bottle.

Fuelling

Carbohydrates are your friend. Eat a carb-rich meal the night before & a light carb breakfast on race morning. For many swimmers, a small gel or snack around halfway works well. Stash it in your wetsuit sleeve or tow float. Practise your snacks in training so your stomach knows what’s coming.

Kit that makes the day easier

Goggles

Clear for cloudy days, mirrored for sun. Anti-fog before you start - baby shampoo works, or a dab of saliva. Tighten slightly or put your hat on top of the straps if you’re worried about them slipping.

Wetsuit or skins

Wetsuits are optional above 15°C. If you go skins (no wetsuit), a tow float is needed. Wetsuits add warmth & buoyancy. To find the perfect wetsuit for you, see Catch’s wetsuit guide.

Extras

Neoprene gloves or boots can help in colder water, but they add drag. Decide where you want the balance between comfort & speed.

Rest & taper

Rest isn’t lazy - it’s where fitness consolidates. Sleep well, eat well, & take proper days off when needed.

About a week before race day, taper. Cut volume by roughly half, keep a few short, sharp swims, & slightly increase carbs so you feel like a coiled spring on the start line.

Race day tips

Day before

- Pack your kit early

- Sip electrolytes

- Eat familiar food

- Check the course map

On the day:

- Take the warm-up dip to settle in

- Start at the edge if you like more space

- Don’t sprint the first 200m

- Sight every 6-10 strokes & find your rhythm

- Remember your “why”

If panic hits, calm your breathing, focus on technique, count ten strokes, sight, repeat. You’ll settle quickly.

After the swim

You did it - 5k in Windermere is a huge achievement.

- Warm up: dry kit, warm layers, hot drink.

- Refuel: carb snack within 30 minutes.

- Reflect: note what worked & what you’ll tweak.

- Rest: take a few easy days.

- Plan what’s next: build on your momentum.

Ready for support all the way to Windermere?

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

With Catch Gold, you’ll get a personalised 5k plan, structured video lessons & direct coaching support from me - helping you train smarter, swim stronger & enjoy the journey.

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