Are you catching the ocean swimming bug and keen to take on your very first 1km ocean swim?

Or, maybe you’ve had a bit of a break and would love to get back in the water starting with a manageable distance like 1,000m?

You’re not alone, 1km ocean swim distances have proven to be a popular distance for many at ocean swim events. And, why wouldn’t they be? They’re quick and manageable and the training is easy to fit into your daily routine.

So let’s get you prepared to swim 1km, or, 20 lengths of an Olympic-sized swimming pool.

Related article: How to train for a 2km ocean swim

How long does it take to train for a 1km ocean?

As long as you’ve got some experience with swimming freestyle, a relatively efficient stroke and a basic level of general fitness, you can train for a 1km ocean swim from scratch in 4-5 weeks.

How much training am I going to need to do per week?

A minimum of two sessions per week, ranging from 1-2 km, will get you to the level you need to be at to confidently stand on the start line and know you can conquer the 1km ocean swim.

These sessions should include a mixture of speed work and aerobic base training.

What gear will I need?

• Goggles
• Pull buoy
• Kickboard

What will my training look like?

If you have a basic level of swim fitness and are working on building it up, follow the training guide below starting at Phase One.

If you are starting from scratch and have no swim fitness, you should follow the training guide below starting from Phase Zero. This will help you build an initial aerobic base and get you back into the routine of training again.

This training guide gives you the distance you should be achieving each session and the specific skills you should be focusing on during each training week.

If you feel the sessions are too long to start with, simply take 100m or 200m off across the session.

If at any time you feel like you’re not progressing as you’d expect, repeat a week of training and extend the training period.

1km Ocean Swim Training Program

Phase Zero (To build up if starting from scratch)

Volume: Each session is between 800m – 1.2km
Focus: Building your aerobic base

Phase One (Week 1)

Volume: Aim for each session between 1km – 1.5km
Focus: Building your aerobic base, getting a feel of your technique and speed

Phase Two (Week 2)

Volume: Aim for each session between 1.8km – 2km
Focus: Maintaining the aerobic base you have built up while gaining speed

Phase Three (Week 3)

Volume: Aim for each session between 1.4km – 1.6km
Focus: On your skills breathing and keeping your legs kicking throughout each session as well as having a high elbow and catch

Phase Four (Event week)

Volume: Aim for between 1km – 1.4km as you prepare for event day
Focus: Speed and technique