6 Tips To Conquer Your Marathon Swim Training
Photo credit: Dan Stenning
Author: Jillian Best
So, you’re training for a marathon swim, you’ve got a program to stick to and you need to get a long swim in today. You’re nervous…the conditions are questionable and it will likely be cold. You may even be doubting yourself that you can complete the distance, or tolerate the temperature. Here are some things to consider before heading out on your next challenging swim.
First of all, clear your mind of excuses. It’s easy to talk ourselves out of something that is out of our comfort zone that might bring on feelings of doubt or fear.
I start with a body scan:
Did you wake up feeling good and recovered? Yes.
How does your body feel? Good? Good.
Don’t back out of the plan if you have no good excuse. How’s your nervous system? Everything feels right? Yes? Then go.
If you are on the verge of an injury, then different story - you must take care of that first.
Okay, now that’s out of the way, you can likely expect more doubts, thoughts of fear to creep in while you’re heading to the water, and while you’re swimming. Know that this is normal. Notice the thoughts, but don’t allow yourself to entertain them, dwell on them, or take them as the truth. They are just thoughts, and don’t let them keep you from your goal, or dictate how your swim will go. You can overcome the doubts…believe in yourself. Know that anything is possible and YOU get to make the choice whether you succeed or not.
Here are my tips to help you get through your marathon swim training:
Never Swim Alone
Photo Credit: Jillian Best
One of the (sometimes unspoken) rules of open water swimming is that you should always have someone with you. Never swim in the ocean or lake alone. This is good advice for a number of reasons.
If you’re training for a marathon swim, you’re likely already a strong swimmer, but sometimes the things that happen in nature are out of our control. Other water crafts, floating logs, unexpected currents…these things pose dangers in the open water and it’s important to have someone close by incase you get into some trouble. The other benefit to having someone else join you, is that it holds you accountable for showing up and putting in the time. If you have friends/other swimmers showing up and supporting you and your goal, you better show up too and not waste their time by not doing what you set out to do. Even better than that, tell your support person your plan and goal distance for that particular swim. You’re going to be less likely to back out or only do a portion of your swim if you’ve said out loud what you’re doing.
Bring a buddy. It’s safer and holds you accountable.
Use A Swim Buoy
Photo Credit: Zach Best
Use a swim Buoy. This isn’t just for safety. When I began swimming in the open water, I had a few reasons why I didn’t want to use one. I thought it might make me look like a wimp or something, like I needed it to hang on to and float. Set your ego aside.
I also thought because I am a strong swimmer, I wouldn't need it. You can still be a strong swimmer and swim with a swim buoy.
I was urged to get one by my training partner who is also a paramedic and always thinking of safety. So when I began swimming with one, I realized a few things. I could swim further out in the lake without having to stop on land. You can buy swim buoys with dry storage to pack snacks. On a single swim, I have carried 1/2 bottle of gatorade, an energy bar and my cell phone. This allowed me to feel confident that I would have enough fuel with me to keep going, and I could better focus on my swim knowing that IF anything did happen, I could call for help.
Wearing a swim buoy you are now more visible to other traffic on the water. This gives peace of mind to you, other water crafts, and not to forget your worried spouse or parents. My mom and husband always worried about me when I went out for long swims, and when they knew I was wearing a bright buoy, they were way less concerned for my safety. Again, this allows you to go out and do your thing without worrying about others worrying, therefore more energy can go to focusing on just swimming. There was also just an overall sense of security, which again allows better focus on the swim, knowing there was something to hold onto, just in case.
Visualize
Photo Credit: Dan Stenning
Visualize. Imagine your marathon swim. If you can do training swims on your actual route for the marathon swim you’re training for, this is very helpful for visualizing success. No matter the case, imagine yourself getting in the water, feeling the water and being comfortable. Imagine the swim going exactly the way you want. Imagine all possible scenarios, and see yourself conquering each obstacle. Imagine the feeling of confidence, and a strong finish. The more details you can visualize, the better.
Your mind doesn’t know the difference between something imagined, and something done. Pretend you’ve already done it, picture it step by step, minute for minute in your mind. When it comes time to do the swim, your body and mind will recognize it’s already been there and will know what to do.
Track Your Progress
Photo Credit: Jillian Best
Track your Progress. I love swimming with my Garmin watch. It tracks my distance, pace and gives lots of other data that I nerd out over. Not necessary to swim with a watch, although tracking your progress goes further than just knowing your stats.
Each time you complete a long, cold or challenging swim or workout (or even if you do anything that is hard that gets you out of your comfort zone) write that down!
I keep a swim journal, separate from tracking distance. Write notes about how hard it was, what the challenges were, but that you overcame it. I call this the confidence bucket. Keep adding to your bucket, all the little victories. We all have moments of doubt, so to be able to look back at your progress forward towards your goal, can remind you just what you’re capable of, and that you truly are a badass. You got this!
Break It Up
Photo Credit: Kyle Grayson
Break it down. What’s helped me is to break the swim into smaller pieces. Let’s say you’re setting out for a 9 hour swim. You’ve already done countless 3 hour swims in your training. So think of it like this, “I just have to swim for 3 hours, 3 times.” (Don’t be afraid to treat yourself after each segment either. I would treat myself with Oreos after each broken segment).
Breaking up the distance or time that you have to swim into segments that you have already accomplished really helps to be able to mentally accept what you’re about to do, and can make it seem less daunting.
Build Up Gradually
Build up gradually. No one expects to be able to run a marathon the first day out. Why would it be any different for swimming? It helps to build confidence, mental and physical strength to build your distances over time. For example, if you’re working up to doing a 10k swim, being able to complete an 8k first will give you the confidence to know that you’ve only got another 2k on top of a swim that you’ve been able to complete!
Aside from these tips, there are a few thoughts I’d like to leave you with.
Photo Credit: Dan Stenning
We all have days when we just don’t want to do the long swim. My suggestion to build confidence and a “can do” attitude is to just do it anyways. Even if you’re thinking that it won’t kill your training to take an extra day off, you’re probably right. But I am a firm believer that it is the consistency that matters and teaching yourself to stick to the plan, even when you don’t want to, creates a resilient mind.
Surround yourself with positive people. This goes a long way…have you heard this before? “You become like the 5 people you spend the most time with”. I have found this to be so true. Don’t hang around negative thinkers, quitters, doubters or people that don’t support your crazy swim goals. Imagine the thoughts that will begin to swirl in your mind if these kinds of people are feeding you B.S all the time!
Create a strong team around you and be selfish about who’s on your crew. Only helpful, positive people should be a part of your crew for your long swims.
Last but absolutely not least, believe in yourself! This might sound crazy, but your success is almost 100% dependent on your thoughts and choices. Believing in yourself and your ability to push through discomfort and do what you set out to do is the first most important step to having the mindset to conquer your long swim!
About the Author
Hi there! I am Jillian Best. I live in London, Ontario Canada, and I am so lucky to be surrounded by the Great Lakes. I am closest to Lake Erie which has a special place in my heart as it's where I grew up spending time at the beach, and where I have completed many countless long training swims.
Photo Credit: Dan Stenning
At the beginning of 2020 when the pandemic started, I decided I wanted to swim across Lake Ontario in the summer of 2021. I trained for over a year (mostly in lakes as the pools where I live were closed for the majority of the year). Prior to taking on this challenging swim, I had completed a number of 3k, and 5k Open water swims, but I was really looking for something bigger.
Training through a pandemic forced me to get creative with my training and I believe it made me a more resilient swimmer (and person). I approached Craig (The Salty Swimmer) just 10 weeks out from my 52km Lake Ontario crossing, for guidance on how to build and taper properly. He and Dan Simonelli from Endurance Swimming and Open Water Swim Academy gave me the toughest 10 week training plan of my life. It got me swimming longer and further and fully prepared me to complete the 18.5 hour swim of my dreams. I learned so much about myself throughout my training, and just what I am capable of. I now have goals to complete more marathon swims, and would like to one day say that I’ve swam all 5 Great Lakes.
As someone who nearly died from liver failure just 6 years prior, (liver transplant recipient in 2016) I would never have imagined that I’d be able to swim that long or far…it just goes to prove that anything is possible if you set your mind right and believe in yourself!!
Aside from the successful swim, I started up a foundation to help raise awareness for organ donation. It's called the "Move for Life Foundation". My friends and I (who also have been affected by organ donation) raised $180,000 from the swim and it's all being donated to the transplant program in my city that saved my life.
My mentor told me before I set out on my swim across the lake, “The way to the other side is to keep moving forward.” Maybe this simple advice will help you, too.
Make sure to follow Jillian on Instagram (@jillian_best) and Facebook. Also be sure to check out the Move For Life Foundation on Instagram and Facebook.