SWIM INFORMATION NOTES (Nov. 2023/4)
Below is a collection of information that might give you a better insight as to how Channel swims happen and the elements involved in the decision making process when undertaking a Channel swim.
It might help if you print this information and put it in a swim file folder where it can be used as a progressive calendar. It is important to make sure you complete the required pilot and swim application paperwork within the allocated time frames – failure to do so could jeopardise your option for your Channel swim to take place.
This information sheet is to help you with:
1. The completion of your Channel swim paperwork for your pilot and booking fee contracts.
The registration for a Channel swim in a wet suit.
A "wet suit" CS&PS Channel Swim registration is separate to and in a different form to a “standard” CS&PF Channel Swim registration.
Remember to indicate to your pilot and on you Pilot Contract if your swim is “standard” or “wet suit” and let your pilot know if it is your intention to swim with a Wet Suit when you start talking to them.
2. The details for registration for a CS&PF "STANDARD" SWIM are with the CS&PF office and completed online See: www.CSPF.co.uk
The CS&PF will not supply an official observer, recognise or ratify any "wet suit swims" under CS&PF rules and registration system.
3. The details for completion of the CS&PS "WET SUIT" SWIM registration, medical declaration and application forms are with. CS&PS paperwork. See the information on this web site and contact the CS&PS office by e-mail -- csps.office@btinternet.com .
Successful swims completed under the Wet suit rules and confirmed as successful by the pilot will be ratified by the Pedro Boats UK/ CS&PS office and recorded in the CS&PS database files. An observer can be requested for a standard fee if you require one to accompany you on the swim for your personal records and a personal report.
ENDUROMAN Triathlons and similar event crossings and rows.
These events involve multi disciplines and possibly going into Calais at the end of the swim so that the event can continue the next part to a EU destination. Governments could continue to impose both Covid-19, Brexit and immigration/border control restrictions that could affect how these events work. Please note that you need to take advice from the Enduroman team with regard to the section prior to and after the Channel swim section as special considerations and planning will be required.
It is the responsibility of the competitor and/or their team leader to obtain and supply any paperwork - visas - immigration and border control/ other government requirements plus comply with any regulation in place as required for the event to take place.
Taking on a Channel swim after the run from London to Dover needs to be approached with the realisation that you are already pushing your body’s limits – From experience we can confirm that the Channel swim is nearly always the weakest and least understood discipline.
Channel swimming is always “across the tidal flow” which means forward progress is needed for the duration of the crossing - that can take anything up to the 20 hour mark.
A rest period after the run is an essential consideration as part of a body stabilisation and for the possibility of a successful swim.
The mental effect of a Channel swim is as big part of the event and needs a serious amount of consideration for a successful crossing.
Cold water training for long periods - including 10 hour plus swims - is a necessity to understand the body’s response during open water swimming even when a wet suit is being worn. Open water swimming is an extreme endurance sport in its own right. Read and prepare for the swim feed plans, they differ considerably from the running and cycling land based events as they include an element of replacing body heat loss.
Pilots booking & Contract:
Swim booking contract: When you contact us for a swim place and we agree to reserve you a position we will send you a swim booking fee contract and a request for a swim booking fee. The swim booking fee is £500 for a 1-way swim in 2024.
This fee confirms that you have agreed to reserve a swim position with us and to added to our swim reservation list for the year requested. Your pilot contract confirms the tide and swim place you have reserved. Thr booking fee is credited to your swim file and is part of your pilot fee
Please note:- We take pilot swim reservations for swims places 2 to 3 years in advance.
Before completing your booking fee and pilot contracts be sure you want to commit to a Channel swim reservation.
Please note the booking fee is non-refundable and the first step to committing to and confirming a reservation for your swim.
Our Pedro Boats UK / Seacraft & CS&P pilot booking fees are for swim registrations with one of our registered pilots,
Our first option pilots are Michael Oram, Lance Oram and Tanya Harding - pilot booking fees as of January 2024 are:
For a 1-way Channel swim £500. For a 2-way Channel swim £1000.
The booking fee payment is counted as part of our Channel swim piloting fees and credited to your swim account.
If you have not paid a booking fee prior to the pilot contract date for any reason it will be added to your swim deposit payment.
Our 1-way Pilots Channel swim fee for 2023 is £3700
Our 2-way Pilots Channel swim fee for 2023 is £7000.
Our pilot contracts are sent out in the November of the year prior to your swim. You will have until a mid December date to complete and
return the completed pilot contract with the deposit.
The swim deposit is £1500 for a 1-way swim and £3000 for a 2-way swim.
We reserve the right to re-allocate your swim reservation to another swimmer if we do not receive our completed pilot contract, deposit and any outstanding booking fee by the requested date.
If you have problems reference payment or compleation date please contact us as soon as possible.
Be aware that any fees paid are NON REFUNDABLE should you cancel your swim booking for any reason and that they are not
transferable to a future year or any 3rd party
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It is important that you READ & UNDERSTAND your pilot’s contract and clarify to yourself and your team what you are agreeing to before you and team members sign and return it as this is a legally binding document
English Channel swimming is subject to the local weather conditions and swims can be delayed by bad weather and sea conditions. If the weather becomes a long term problem within your swim period we will do our best to offer you alternative swim places.
We do book our swims with a consideration for the weather and allow a number of “reserve days” on each set of tides.
We will advise you of our assessment of the weather and the conditions during your swim period along with our opinion as to suitability for n swim attempt to be made.
Every swimmer has a different level of ability which can vary considerably from swimmer to swimmer. It is you and your team’s responsibility to know your and their limitations and make the final decision as to making a swim attempt on any of the dates we offer you.
When you are offered an option to swim and you do not accept the swim date offered we will offer the place to the next person/s on our swim list. We will then offer you the next swim day that is available.
If we have offered you a swim option and you decline then we will do our best to make sure you still get a swim place - but being offered a swim will have fulfilled our pilot’s contract even if you decline to swim for personal reasons.
It is your responsibility to obtain and supply PASSPORTS, VISAS and any additional paperwork required for immigration, cross boarder transits and entry into France which MUST be ONBOARD and readily available during the swim.
Please be aware that our “Terms & Conditions” and transit documentation could be subject to further Government imposed restrictions – based on Covid-19 and the UK leaving the EU.
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If you are opting to complete a "STANDARD" swim we need to know, we will notify the CS&PF office when your swim reservation confirmation and pilot contract have been finalised. You need to notify the CS&PF office and supply them with you contact details office@cspf.co.uk
We complete our Pilot swim lists by the end of December and submit our "Standard" swim list to the CS&PF office by the beginning of January.
You should also make direct contact with the CS&PF office giving them your contact details, pilot and swim date and request your CS&PF registration paperwork to be sent out to you. Most of the swim registration is an online process now. e-mail: office@cspf.co.uk
If you are swimming in a "WET SUIT" we will send you the registration paperwork for you to complete and return to us at Pedro Boats UK / CS&PS at: csps.office@btinternet.com
Your agreement and contract is with us as your pilot and is between you the swimmer/s and us your pilot Note: Neither the CS&PF, ENDUROMAN or any other 3rd party, are involved or connected in any way with these financial arrangements or allocating or confirming of any booking positions. The pilots are independent businesses with no control, financial agreements, or restrictions from within the CS&PF or any other body / individual.
The pilots are running British commercially registered and certificated Channel swim escort boats. The escort vessels will be registered with and recognised by either the CS&PF or CS&PS, or both and registered with the British and French authorities
See our "ESCORT VESSEL" an "CONTACT US" pages for more details
READ THE CS&PF RULES and information on the CS&PF web site: www.cspf.co.uk they dictate the parameters of your Standard swim.
You should print a copy of the CS&PF rules for your reference and planning and have them on hand if any disputes are involved.
The CS&PF medical and application forms are sent out from the CS&PF office after the 1st January in the year of your swim. They can only be completed in the year of your swim and the links and information are sent to everyone who has registered with the CS&PF Office office@cspf.co.uk.
Most of the registration documentation and payments can be completed online now, see the CS&PF web site. www.cspf.co.uk
NOTE: The CS&PF paperwork is sent out once the swimmer / team leader and the pilot confirm that the pilot’s contract has been signed and returned with the pilots fees. You can only get your official 2021 CS&PF application and medical forms via the CS&PF office and web site and you can only use the forms sent to you which are specific to you and the year of your swim. This is so that the CS&PF office can regulate and track the swim reservations and allocate Channel swim numbers for the authorities.
Check the CS&PF web site www.cspf.co.uk for the latest updates.
PILOT, SWIM & CS&PF paperwork timetable
Return your pilot’s contract to your pilot with your deposit no later than the contract stated date.
1. If paying by debit or credit card tell your card company/bank you are making the payment. You will need to supply your long card number, your card expiry date and security number plus the house number & post code reference the card registered address. The full name on the card should also be supplied before your card account can be debited. If you are texting these we suggest you use more than one text and split the details into multiple parts and text for security reasons.
E-mailing the details is not advised for security reasons.
2. Decide which registration you are going to use:
Standard swim – CS&PF route, make contact with CS&PF office
Register with the CS&PF office for a Standard swim. CS&PF office: office@cspf.co.uk
Wet Suit swim use the – Pedro Boats UK/CSPS route, make contact with Pedro Boats office
Register with Pedro Boats UK/CS&PS office for a Wet suit swim. csps.office@btinternet.com
3. Book your medical examination - there are often long delays in getting appointments. The CS&PF medical for a standard swim is different to the medical declaration for a wet suit swim. Covid-19 might cause delays and problems for 2021
4. For your Standard swim go online and fill in your CS&PF application form and return it - as soon as possible. It must be with the CS&PF office before the 31st April.
5. Before you leave the doctors surgery: - Read through and check the CS&PF medical form before you post it to make sure it is filled in correctly and it is signed in ALL the places that are required. Return your CS&PF medical to the office as soon as possible. Check it thoroughly BEFORE you leave the doctors surgery. 50% of CS&PF medicals are missing signatures or information when sent to the office.
6. Your application has to be sorted and finalised by the agreed registration closing dates. If you have problems or delays inform the CS&PF office and explain your position.
7. Both the CS&PF and Pedro Boats UK/CSPS have to register all the seasons booked swims with the British and French Coastguard authorities by the first week of June.
8. Tell your pilot and the CS&PF office of any changes, problems or cancellations quickly to change your swim parameters or limit your commitments
9. Relay Team leaders are responsible for sorting out their team’s paperwork and making sure it is submitted to the CS&PF office within the correct time periods.
11 The CS&PF 6 hour assessment swims for solos and 1.5 + rest + 1 hour assessment swims for relays have to be observed and ratified in writing by an observer.
12 There are assessment swim forms on the CS&PF web site for you to use. The observer and the swimmer both have to confirm in writing that the swim was completed as required within the CS&PF rules. (Water temperature of 60°F / 16°C or less
13 See the web site - www.cspf.co.uk – for updates and more information.
14 Pedro Boats UK/CS&PS will send the registration documents, medical declaration, paperwork and information to WET SUIT swimmers for them to complete and register
When you and your team join the escort boat you will all be asked to produce your passports and any visas plus complete a passenger medical declaration form. There might be temperature checks and some Covid-19 restrictions in place as well
Remember – Swimmers live on adrenaline, dreams and ego – Pilots work on reality and safety.
Know your limitations before you exceed them.
Experience is something you usually gain just AFTER you need it
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Below are some explanations and answers to the most frequently asked questions? We have added them to help swimmers who want to try and understand what happens, when and why.
These are our personal opinions to hopefully help and mentor you reference understanding the Channel and offer some parameters on possible training situations.
1. Booking Priority Our system for booking priority is – 4 places are usually booked per pilot and escort boat per set of tides.
The swimmer/s ability and wishes are an individual thing that varies from person to person, know your abilities before you exceed them.
Channel swimming is very dependent on the local weather conditions, the sea always needs time to settle after any wind.
The first swimmer or team on the tide will be offered the chance to swim, if they say NO we will offer the place to the next in line and so on until someone accepts the offer, or we do not take a swim out.
On the next good swim day available we start with the first in line again and offer the swim to the swimmers in priority until the position is accepted. This system means that the number 1 person can choose the day they want to swim on but if they decline to swim other swimmers get the option offered to them.
NOTE: If a swimmer is offered a chance to swim and turns it down but is then unable to swim later in their tidal period because of the weather or there other personal reasons they will be considered to have been offered their swim option as stated in their contract.
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2. TIDES:
The booking periods are listed in tidal periods which change daily time and tidal height wise over around a 28 day cycle.
This period is split into 2 Identical tidal periods around the time of day element but vary on the tidal high sectors due to the position of the moon in relation to the sun.
They can be divided into about 7 day periods: High Springs – Neaps – Low Springs – Neaps
These periods are reflected in the High water times and heights as predicted for Dover.
NEAP TIDES (are for the periods when High water Dover is below 6.2 metres)
SPRING TIDES (are for the periods when High water Dover is above 6.2 metres).
The LOW Spring tide period is when the moon is FULL (opposite side of the earth to the sun)
The HIGH Spring tide period is when the moon is NEW (same side of the earth as the sun).
The NEAP TIDES are when the moon is a 90° to the Earth /Sun axis.
Tidal heights are influenced by the weather conditions, high and low pressures areas, wind strength and direction. They can vary considerably on the day to the tidal predictions in the tide tables.
The tide table predictions are for flat calm - no wind - a steady air pressure of 1019 millibars -
something that mother nature has not been told should exist and is never actually present.
The tides change direction turning through 180 degrees in the English Channel after a period of just over 6.3 to 6.8 hours.
FLOOD TIDE is over the High water period
EDD TIDE is over the low water period.
The FLOOD TIDE at Dover runs up the Channel towards Holland in a North Easterly direction at Dover from about 2 hours before high water Dover to around 4.5 hours after high water Dover. It id about 30 minuets earlier at Dungeness and 20 minuets later at Ramsgate.
The EBB TIDE then runs down Channel in a South Westerly direction towards the Atlantic from approximately 4.5 hours after high water to 2 hours before high water Dover.
There can be short “slack water” periods when the tide turns on NEAP tides depending on the conditions and tidal flow and heights.
These are very flexible “estimated times”. Tide times, heights and tidal flow can also be influenced by the estimates depending on the weather conditions and wind strength and direction. Tidal heights can vary depending on the sea and wind conditions above Dover in the North Sea
and below Dover in the Channel through to the Atlantic and by high and Low pressure areas in the forecasts.
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3 WHEN TO SWIM: When is a good time to swim in the English Channel? - There isn’t one.
This is an extreme endurance sport that has a “high risk” category assessment wise.
The weather in the English Channel is very unpredictable and there are no known "calm periods" as such. The local weather has its own micro climate that is very unpredictable and can change quickly. You have to accept the weather as happens without any proper concept of its behaviour and take it comes. Be prepared for every eventuality.
you will be starting your swim at times that are set by the tides – often in the early hours of the morning in the dark, or late evening when landing in France. You usually have to swim in the dark at some time during your crossing.
Do some training in the dark to prepare yourself for this. The English Channel swim is one of the top open water swims of the World, (if not the top), due to its “flexible” difficulty rating caused by the many different elements surrounding it. It is far from an easy swim or one for swimmers without a good understanding and experience. You are swimming in cold (usually 15°C to 18°C) water temperatures with waves and sudden changes in the weather and tidal flows. You are crossing one of the busiest shipping lanes in the world. The “average” swim times are around 12 to 16 hours in duration, some longer, a few shorter.
The Dover Straits area has tides that change direction by 180° approximately every 6 hours.
The wind direction as well as its speed is an important factor affecting your swim in many ways.
SW & NE winds are both either directly with or against the tidal direction and conditions change considerably every 6 hours when the tide changes its tidal flow by 180°, usually within 10 to 20 minutes.
NW winds are from Dover towards France and behind you. They run from England to France across the tidal flow often assisting your swim with a “surfing" sea” but it can be a choppy sea.
SE winds are in you face and run from France to England across the tidal flow. They also have the possibility of being a choppy sea and are not a comfortable swim in stronger winds.
The other wind positions and their strengths all affect the sea conditions differently and change hourly.
The wind strength is a major factor that creates the various different sea conditions. A slight change in direction and strength changes the mood of the sea quickly. There is a need to understand what happens when the wind is added to the tidal strength and tidal flow with its influence considered over a much longer period prior to the swim starting.
Along with the ambient wind speed and direction we, as pilots, have to consider land and sea breezes that are created along the shore line areas and up to about 4/5 miles out to sea. These are created by the difference between the land and sea temperatures and change constantly throughout the day/night as the land heats up and cools down quickly while the water temperture is more or less constant .
JUNE
Has the longest days that are often warm and sunny but the water is still warming up and start around the 14/15°C mark. Usually for the wet suit swimmer, relays and the experienced cold water swimmers that know their capabilities.
JULY
Still has the long days and, usually the warmer ones, but the water temperature is still only around the 16°C at the beginning of the month. It increases slowly to 16/17°C (60°F) - perhaps a bit more at the end of July depending on the year.
AUGUST
Starts at around the 16/17 °C and can increase to 18°C by the end of the month. Sometimes it can go even higher. The days are however getting shorter and the wind factor is more unpredictable with sea and land breezes to contend with.
SEPTEMBER
Is when the water is at its warmest 17 / 18°C, but the days are getting colder and shorter. The air temperature from the later part of September is often lower than the sea temperature.
OCTOBER
Early October is now often being swum as the water usually holds its temperature at around 17°18°C. It always was a popular month many years ago and now that demand is pushing the limits every season with the pilot boat working in imposed restrictions it can be an option to be looked at. Still often good for wet suit swims and relays
The choice of Springs or Neaps is a personal one that is up to the swimmers to make. It does not really matter from the pilot or swimmers performance point of view; it’s just that the mental side of getting your head around it can be a problem. These days with all the modern electronics onboard the pilot boats the navigation is much easier and there is little or no time difference between swims completed on Springs or Neaps.
The sea often settles quicker on Spring tides after a period of strong winds and is often flatter in light winds, however in a wind against tide situation with the wind building then the sea can be rougher.
On a Neap tide the sea needs more time to settle (around 24 hours) after a period of stronger wind as the tidal movement is much slower. The sea can be short and confused like a “washing machine” for the first 24 hours while settling down.
Basically if you prepare yourself well you will be able to swim at any time.
If you do not get the training and experience sorted you will struggle whenever you make the attempt.
There are waves -- the water is generally cold, 15 to 18°C it's 18.5 to 20 nautical miles, around 35/37 kilometres if you are lucky.
The average swim speed is about 1.3 (2600 yards – 2400 metres) to 1.6 (3200 yards – 3000 metres) nautical miles in an hour – slowing down the longer you are in the water and the closer you get to France.
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The English Channel
The Challenge you are taking on - To swim the English Channel - might sound reasonable if said quickly while talking to friends in a warm pub in November while planning an attempt, however don't let your dreams mist the reality – it is a long hard mental swim as well as a long hard physical one that requires a lot of positive thought.
Achieving a landing at Cap Gris Nez is something everyone thinks of and hopes for but it is often out of reach of the standard swim.
Your pilot will take you to the best place he can reach on the day.
That depends on the weather - the tides and your swimming ability plus your mental resolve.
You need to understand that you are your pilots 3rd engine - you set the pace - cause the problems - and usually spend the swim in your own little world a long way from reality.
The shortest distance when swimming across the Channel is between Shakespeare Beach (just outside Dover harbour to the South West of Dover) -- to the rocks at the point just North of the lighthouse at Cap Gris Nez.
The compass course is about 145°T if you could travel in a straight line and it passes close to the Varne lightship and North Colbert buoy on the way. It is a total distance of about 18.1 nautical miles (see chart above)
Facts and figures
When at sea and working with nautical charts we use nautical miles.
1 nautical mile is 2000 yards or 1852 metres or 1.1364 land miles (give or take a couple of units)
The Channel is about 18.1nm from Shakspeare Beach to Cap Gris Nez
18.1 nm = 36200 yards = 20.568 land miles -- or -- 18.1 nm = 33521 metres = 33.521 kilometres
Don’t confuse Nautical miles (2000 yards) with land miles (1760 yards).
Work in yards or metres when training and keep a record of your swims, recording distance, temperature and time.
Remember it is the distance you swim that is the challenge not the distance you carried by the tide and moved over the sea bed.
Even allowing for the tidal element the actual distance swum is still only around the 18/20 nautical miles, although the ground track looks much longer.
The easiest way to understand the distance elements involved in a Channel swim is to divide the crossing into 4 sections.
For a quick mental breakdown while swimming the 4 parts that are a good guide and that can be determined by what is around you.-
1. Shakespeare beach to the South West lane is about 5nm or 9260 metres
2. The South West Lane including the separation zone is about 5nm or 9260 metres
3. The North East Lane to the French inshore traffic Zone (ZC2") is around 5nm or 9260 metres.
4. French inshore traffic zone to Cap Gris Nez lighthouse area is 3nm or 5556 metres,
to Wissant about 4.5 nautical miles, ---- to Cap Blanc about 4 nautical miles.
1st section. From Shakespeare beach to the South West Shipping lane: - This is around -
5.2nm = 10400 yards = 5.909 land miles = 9630 metres 9.63 km.
If you start at Abbott’s cliff it is just under 6 nautical miles.
2nd section The shipping traffic travels from the North East to South West (Down Channel) in the South
West shipping lane, which is in the English sector of the Channel.
They will be passing from your left side to your right when swimming to France.
The South West lane to and across the Separation zone to the North East lane is
The Southwest Shipping lane is approximately 3.85 nm across at this point
3.85 nm = 7700 yards = 4.375 land miles - or - 3.85 nm = 7130 metres = 7.13 KM
It is 1.6 nm from the beginning of the SW lane to the varne lightship
1,6nm = 3200 yards = 1.82 land miles = 2963 metres
It is
2.25 nm from the Varne lightship to the separation zone
2.25nm = 4500 yards = 2.56 land miles = 2105 metres
The separation zone is the area between the South West and North East Shipping lanes
Which is 1 nautical mile wide = 2000 yards = 1852 metres.
3rd section Vessels travel from the South west pass your nose to the North East in this lane - that'
from your right side to your left when swimming to France
The North East Shipping lane is about 5.3 nm across depending where you cross it
5.3 nm = 10600 yards = 6.02 land miles = 9815 metres.
4th section From the North East shipping lane across the French inshore traffic zone to Cap Gris Nez
2.9 nm = 5800yards = 3.3 land mile = 53701 metres.
Something to think about:
The distance you loose for every minute you are not swimming adds up over the hours –
If you swim pace is:
1,2 nautical miles (2400 yards) every minute not moving is 40 yards (36.5 metres) lost
1,4 nautical miles (2800 yards) every minute not moving is 46.6 yards (42.6 metres) lost
1.6 nautical miles (3200 yards) every minute not moving is 53.3 yards (48.7 metres) lost
How many times in an hour are you feeding? How long is your feed taking?
A 2 minute feed time every 30 minutes at 1.6 nm is 40 minutes lost over 10 hours = 2000yads
A 2 minute feed time every 30 minutes at 1.4 nm is 60 minutes lost over 15 hours = 2500yrds
If you miss the point at Cap Gris Nez you usually swim into Wissant bay or back up towards Cap Blanc which only adds a little more distance. If you are close to Cap Gris Nez the swim into the bay and beaches can be tidally assisted using the tidal swirl that fills the bay up.
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Reference training plans:-
Start a diary log and record what you do.
How much long distance open water swimming have you done?
Open water swimming is considerably different to pool work. Have you joined any of the swimmers chat sites or read through the personal web sites or the CS&PF web site - www.cspf.co.uk ?
Where and when do you think you can do open water swimming?
The water in the UK is just about at its coldest around February/ March at about 4 to 5 °C - this is not a temperature that I would recommend swimming in let alone training in. If you feel the need to get wet only swim with a training buddy swimmer and close to the shore or bank to make sure you are as safe as possible.
When hypothermia and core temperature drop sets in it very quickly becomes impossible to swim any distance at a normal pace.
Most of the UK Channel swimmers do not start heavy open water training in places like Dover Harbour until the beginning of May and then it is only for short periods to start with. The sea on the South East coast is about 10°C as May progresses.
Personally I think that you need at least 10°C of water temperature before you get into serious open water swimming, anything less and you could be doing more damage to your body than good.
Do not stretch before you enter cold water. Charging the muscles then plunging into cold water contracts them - enter and splash around for a few minutes then stretch if you must.
How and when you train is up to you as you are the best person to know what your body can take – and what you want to put it through - but do not let EGO be the ruling factor. Keep a diary and be honest with yourself.
Remember KISS -- Keep it Safe & Sensible
On the other hand remember developing your swimming in warm pool water will give you a false sense of security if you are going to use it to convince yourself you can go the English Channel distance. There is a lot of difference between getting the exercise and preparing for a specific challenge.
I suggest using TBC training (Total Body Confusion) to help the mental training
This is a way to confuse the mind by never letting it fall into a regular pattern by using the same time period or settling into a regular timed routine for your training sessions. Use a collection of short repetitive training programs on cards that you can put together or repeat regularly to make up the exercise - then let the luck of the card draw dictate what you do.
Further down the page is the "Bench Mark" swim set that should be the only regular part of your training setup and can be used to see how good you are and how you are progressing/ improving, but add additional training options or vary the use of the training lengths
WHY? To make sure your body and mind do not settle into a routine that it accepts as limits in content and time. The variety will also make training more of an experience rather than a task to be complete. As a pilot I regularly see the indications that say the training period was 4 hours, or the longest "regular" swim period was less than 3 hours. Your brain has an automatic mode that it drops into when you are doing the same repetitive work/ exercise - it then protests when you ask it to do a little more. During a Channel swim you are going to be asking it to do more than it has done before and still keep up a regular pace that it has not been conditioned to.
It amazes me when swimmer say they have only done a couple of 6 hour swims and nothing around the 10 hour plus mark.
You should also consider and look at acclimatising your body to the cold - less clothes - colder showers - lighter duvet - windows open etc. (But make sure you do not upset your partner or other people around you as they might like to be warm). Cold water swimming is not the preparation for long distance open water swimming. Its a confidence booster to give you that feel good, I'm doing it right mode.
Most swimmers come out of cold water after a “short” swim – wrap themselves in warm clothes drink warm drinks and move into a very warm environment (car with heater or House/ building at 20°C plus)
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5. Bench Mark test.
The benchmark pool test is a short program I put together a long time ago to help me train and log my progress. It can be used by anyone who has a wish to know what their capabilities are and how they are improving plus wants a rough idea of how they would fair on a Channel crossing, be it a solo or relay
It is also for the swimmer new to the sport that needs to get some idea of what they are capable of, as well as the experienced swimmers who wants something to use as a simple development programme. You can use the swim programme below or modify one to suit your personal parameters and commitments. The idea is to stick to a set pattern which enables you to complete self assessments for the diary / swim log.
The distance chosen is for an hour swimming at a pace 1.6 nautical miles - 3200 yards – 2965 metres
Less than an hour and you are in line for a good Channel swim.
More than the hour and the swim time lengthens in ratio to the minutes taken to cover the program.
By repeating the number of bench test swims when you finish the first cycle you can adjust the time period to fit into your training. Repeating the same swim set will show you how your times change as you swim for longer periods and how using your energy stored changes your swim result.
Doing a Bench test at the end of your training gives you some reality, as I often say to my swimmer:
Experience is usually something you gain just AFTER you need it.
There is life outside your box once you have found the door.
An hour is the target for this swim distance or for a similar swim distance you put together yourself:-
Train on an empty stomach and train hard. This will introduce you to calorie fategue and drawing on energy supplies not so readily avilable.
If you can complete it in less than an hour – you should have a good time for a Channel crossing.
If you do it in about the hour you are in the upper bracket for a channel crossing.
If you do it in just over the hour your in the "normal" zone.
If it takes you more than 1.5 hours you will be looking at a long hard struggle.
This training swim is for both relay and solo swimmers.
2 x the test back to back will push you and give you a better idea for a relay swim leg.
3 x the test back to back will make a starter training session for solo swimmers (time each session separately and do them back to back).
Timing the set at the start of a training session, then again at the end of the training session will show you how you start to look with distance involved.
Record everything in a swim diary so that you can compare you effort and improvement over any period.
Or – just go for a coffee and a sticky bun if you are enjoying pushing your limits but not looking for development tracking.
For a solo Channel swim experience - just do 12 plus bench tests back to back and that is about your Channel swim distance – then think
about adding cold water wind and waves for the real experience.
You do have the advantage relay swim wise in the fact that you are only swimming for an hour at a time all be it more than one time during your crossing but that should not effect the benchmark test -- Just swim hard in your hour; and remember you will be spending 5 or so hours on the escort vessel getting cold and tired between your relay swim legs while waiting for your next turn in the water. Many relay swimmers prefer to be in the water than on the escort boat
Benchmark Pool Swim
(Below is only and example - you can determine your own strokes and system)
The lengths are for a 25 Metre pool
Target time between 1 hour and 1 hour 30 minutes (possibly when starting training) working down to as close as possible to a 1 hour swim time as your training progresses.
Start with: -- 4 of lengths to “warm up” – Then:
10 lengths freestyle plus
2 lengths backstroke --(300m)
16 lengths as 4 x 100 metre sprint swims (400m. --------- Total 700m)
Rest if needed (2/3 mins max) you should be able to cut this down or eliminate it as your training progress's – check pulse
76 lengths freestyle timed swim = 1900 metres (1852 metres is a nautical mile) ---- Total 2600m.)
Rest (2/3 mins max) – check pulse
8 x lengths as 200 metre hard freestyle swim (200m. -------- Total 2800)
Rest (2/3 min max) – check pulse
10 lengths wind down (250 m. ---------- Total 3050 metres - just over 1.62 nautical miles)
3200 metres is 1.6 nautical miles. This is about the right continuous pace for a 12 to 14 hour Channel swim - (including the additional average chat and feeding time wasted and including the fact that you most swimmer usually slow down as you progress towards France.
If you want continue training after the first set above then swim for another hour against the clock and note the time you have taken for this hour. The second hour will be a reasonable indication as to your hourly Channel swim rate if you add around 10% and you can use this distance to get an idea of how long your swim will take. On your day in the Channel when you are actually swimming it you will need to be repeating the above Bench mark swim about 12 plus times without stops to the point when you walk/crawl up a French beach.
Including bilateral breathing in your training is a good addition and something every Channel swimmer should be able to do. It enables you to swim on the sheltered side of the escort boat - but more importantly it helps with muscle pain from repetitive swimming for long distances - it is up to you but think hard about it if you want to cover every aspect of a successful swim and consider adding bilateral breathing.
6 Record
Heart rate at finish and approximate recovery time (a simple pulse count will do).
There is a phone app that will do the counting for you.
Note the time it takes to complete the set in your log/diary every time you do it and the dates, conditions and your health each time you complete it.
Don't be surprised if it takes a few sessions to complete the 120 lengths of the pool or if you never get it down to an hour.
If the test takes you more than 75 mins (that's 2200 metres or 2400 yards in an hour = 1.1 nautical miles it's going to be a very long swim of around the 20 hour mark.
Work towards cutting down/ eliminating the rest periods.
Remember your feed breaks on the swim cost you yards / metres of lost distance.
Time your feeds in yards or metres not minutes and seconds.
Swimming at about 1.6nm an hour is -- around 53 yards or 49 metres every minute lost.
Many swimmers miss landing on the point at Cap Gris Nez by 1000 yards / metres or less ~ (that is just 2 minutes every hour that you need to save on feed, chat, waffle and bullshit stops).