How to train for a 2km open water swim
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Thinking about stepping up to a 2km ocean swim this season? Or perhaps you're aiming to boost your speed and efficiency at this distance? Many swimmers enjoy the 2km distance because it offers both a challenging experience and a great return on the time and money invested in an event. For the average swimmer, completing 2km takes about 30-45 minutes, making it a manageable goal with a rewarding sense of accomplishment upon finishing.
How long does it take to train for a 2km ocean swim?
The answer to this question is, “it depends”.
It depends on your current level of swimming fitness and ability, as well as your ocean swimming experience.
If you’re starting from scratch, have minimal swimming fitness and have not participated in an ocean swim before, you’d be looking at about 8-12 weeks of swim training.
Whereas, if you have some basic swim fitness and have recently completed at least a one-kilometre ocean swim, you could quite easily achieve your goal with at least six weeks of training.
How many sessions should I do?
A minimum of two to three sessions a week, each ranging from 1-3 kilometres, should get you to the level you need to be able to confidently stand on the start line and know you can complete the 2,000m ahead of you.
These sessions will include a mixture of aerobic base work and speed work.
What gear do I need?
- Goggles
- Pull buoy
- Kickboard
- Fins (optional)
- Paddles (optional)
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.
Need a fully-guided training plan? See OceanFit’s free ‘Up The Ante’ 2km Training Program
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 |