How to Train for a 2km Open Water Swim
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Thinking about taking on a 2km ocean swim this season?
Or maybe you're looking to improve your speed and efficiency at this distance?
The 2km swim is a popular choice among swimmers because it strikes the perfect balance between challenge and reward, offering a fulfilling experience with a solid return on the time and effort invested.
For most swimmers, completing the 2km distance typically takes 30-45 minutes, making it a realistic and achievable goal with a satisfying sense of accomplishment at the finish line.
How long does it take to train for a 2km Ocean Swim?
The answer to this question really depends on a few factors: your current swimming fitness, ability, and experience in ocean swimming.
If you're starting from scratch, have minimal swim fitness, and haven’t participated in an ocean swim before, you’ll likely need around 8-12 weeks of dedicated swim training.
On the other hand, if you already have some basic swim fitness and have recently completed a 1-kilometer ocean swim, you could reach your goal with just 6 weeks of focused training.
How many training sessions should I aim for?
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To confidently reach the start line and complete the 2,000m swim, aim for at least two to three sessions per week, each covering 1-3 kilometers. These sessions should combine aerobic base training with speed work.
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To be prepared to successfully complete the 2,000m swim, aim for a minimum of two to three sessions per week, with each session ranging from 1-3 kilometers. Your training should include both aerobic base work and speed drills.
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Completing the 2,000m swim with confidence requires at least two to three sessions a week, each between 1-3 kilometers. These sessions will focus on building your aerobic base as well as improving speed.
Necessary Gear:
- Goggles – Essential for clear vision and comfort while swimming.
- Pull Buoy – Helps with buoyancy and supports better body position during your swim.
- Kickboard – Useful for isolating your legs and focusing on your kick technique.
- Fins (Optional) – Enhance your kick and help with speed and buoyancy.
- Paddles (Optional) – Great for increasing resistance and improving upper body strength.
What should my training look like?
If you are starting from scratch and have no swimming fitness, we recommend you follow the training guide below starting at Phase Zero. This will help build your initial swimming base and get you used to structured training again.
If you’re building on your current level swim fitness (i.e. you’ve been doing some pool or ocean swimming recently) and want to jump up to a 2km ocean swim, follow the training guide below starting at Phase One.
The training guide below helps you to know how much volume (aka distance) you should be looking to achieve and the things you should be focusing on in training during each phase.
The training guide also gives you two example training sessions that you can follow each week for the duration of each phase. If you feel the sessions are a little too long to start with, take 100m off each set.
2km Ocean Swim Training Program
Phase Zero (To build up if starting from scratch)
Volume: Aim for two sessions per week with each session between 1km – 1.5km
Focus: Building your swimming fitness
| Session One | Session Two |
| 300m easy swim 8x50m (25 medium speed, 25 easy speed) 300m pull buoy Total: 1km |
2x200m easy swim 4x100m pull buoy medium speed 4x100m (1 x easy speed, 1 x fast speed) 200m easy swim Total: 1.4km |
Phase One (Weeks 1-3)
Volume: Aim for two to three sessions per week with each session between 1.5km – 1.8km.
Focus: Building your fitness and aerobic base, getting a feel of the water and your technique.
| Session One | Session Two |
| 400m easy swim 400m pull buoy 5 x 100m medium speed 200 easy speed Total: 1.5km |
2 x 300m easy swim 10 x 50m (1 x easy speed, 1 x fast speed) 2 x 200m pull buoy medium speed 3 x 100m kick (2 x medium speed, 1 x easy speed) Total: 1.8km |
Phase Two (Weeks 4-6)
Volume: Continue to aim for two to three sessions per week with each session between 2.2km – 3km
Focus: Gaining speed endurance and maintaining the aerobic base that you have built up during phase one
| Session One | Session Two |
| 400m easy swim 10 x 100m (1 x easy speed, 1 x fast speed). Take 30 seconds rest before the fast one. 8 x 50m pull buoy medium speed (paddles optional) 8 x 50m kick (25m fast speed, 25m easy speed) 200m easy Total: 2.4km |
2 x 200m easy swim 4 x 200m pull buoy (1 x medium speed, 1 x fast speed) paddles optional 16 x 50m (1 x easy speed, 1 x fast speed). Take 20 seconds rest before the fast one. 1 x 400m fast speed 200m easy 8 x 50m kick medium speed Total: 3km |
Phase Three (Weeks 7-8)
Volume: Continue to aim for two to three sessions per week with each session between 2.2km – 2.6km
Focus: On your skills (breathing/keeping legs kicking) and technique (catch/high elbow)
| Session One | Session Two |
| 6 x 300m (1 x easy speed, 1 x medium speed) 8 x 50m (1 x easy speed, 1 x fast speed) 20 seconds rest before the fast one. 1 x 200m pull medium speed 1 x 200m easy Total: 2.6km |
200m easy swim 4 x 150m pull buoy (1 x easy speed, 1 x fast speed) paddles optional 4 x 100m medium speed 4 x 150m swim (1 x easy speed, 1 x fast speed) 4 x 100m pull buoy medium speed Total: 2.2km |
Phase Four (Event week)
Volume: Aim for two sessions with each session between 1.8km – 2km as you prepare for event day
Focus: On your technique and speed
| Session One | Session Two |
| 300m easy swim 8 x 100m (1 x easy speed, 1 x fast speed). Take 30 seconds rest before the fast one. 8 x 50m (1 x easy speed, 1 x fast speed). Take 20 seconds rest before the fast one. 300m pull buoy medium speed (paddles optional) 200m easy speed Total: 2km |
2 x 200m easy swim 9 x 100m, 3 x (1 x easy speed, 1 x medium, 1 x fast). 8 x 50m (25m fast speed, 25m easy speed) 200m easy Total: 1.9km |