HOW TO TRAIN FOR A RIP SWIM

If you want to succeed in crossing “The Rip” you need to prepare thoroughly. While endurance and open-water experience are the main elements, speed can also be a crucial factor both for staying with your team and for making your way across the tide.

HOW FAST DO YOU NEED TO BE?

We recommend that you are able to swim 3km in less than 66 minutes to give yourself the best chance of success.

HOW SHOULD YOU TRAIN?

Each person will be different, but here are some basic guidelines

• Aim to swim between 10 - 15km per week (3 - 4 sessions per week)

• Do at least half of your swimming in the open-water

• Do a mix of drills, endurance work and speed work

• Enlist a coach or join a squad to get the maximum improvement and give yourself the best chance of success

THE FOUR PILLARS TO BETTER PERFORMANCE

• Technical swimming ability

• Endurance

• Speed

• Open-water ability