Focus: Swim technique indoor and building strength on dryland
Training volume: 4 - 6 hour/week (ca 50% swim, 50 % strength)

Focus: Endurance, and Open Water Skills
Training volume: 5 - 6 hour/week (ca 50% swim, 30 % strength, 20 % cardio training)

Focus: Open water swiming (Mimic the conditions of the swim) and Tapering for peak performance
Training volume: 5 - 8 hour/week (ca 60% swim, 20 % strength, 20 % cardio training)

How to calcualate the CSS:

• Warm-Up: Begin with a thorough warm-up to prepare the body for the sustained effort. Include light aerobic exercise, dynamic stretches, and some easy swimming.

• Swim continuously for one hour without stopping. Choose a pace that can be sustained for the entire duration. The goal is to maintain a consistent pace throughout the hour. It should be challenging but sustainable. Use a lap counter, a swim watch, or have someone record the distance covered during the one-hour swim.

• Calculation: After the swim, calculate the average speed using the formula: CSS= Total Distance/Time (Razvan 3100m/60 min, Peter 2900m/60 min)

• Cool Down: Finish with a cool-down swim and stretches to aid recovery.

Clifhanger: CSS can be used  to assess the swimmer's endurance and overall fitness level but also to establish training zones for future workouts ...

Training for a open water swim, especially one as challenging as crossing the Strait of Gibraltar, requires a comprehensive approach that encompasses physical, mental, and logistical preparation. Here are some essential steps to include in your training plan:

1. Build Endurance

   • Gradually increase the duration of your swims over time

   • Focus on building both physical and mental endurance to sustain long hours in the water.

2. Open Water Practice

   • Simulate the conditions of the Strait of Gibraltar as closely as possible.

   • Train in open water to acclimate to the unpredictability of currents, waves, and weather.

3. Cold Water Adaptation:

   • If the water is cold, incorporate cold water swims to acclimatize your body.

   • Practice swimming in progressively colder temperatures to build tolerance.

4.  Strength and Conditioning

   • Include strength training exercises that target core muscles and enhance overall stamina.

   • Strengthen your shoulders, back, and legs to support sustained swimming.

5. Technique Refinement:

   • Work on refining your swimming technique to maximize efficiency and reduce fatigue.

   • Consider seeking guidance from a coach or experienced swimmer for feedback.

6. Mental Toughness Training:

   • Develop mental resilience through visualization and positive self-talk.

   • Practice staying focused and composed in challenging conditions.

7.  Nutrition and Hydration:

   • Develop a nutrition plan that supports long swims.

   • Practice eating and drinking during training to understand what works best for you.

8.  Logistical Preparation:

   • Familiarize yourself with the logistics of the actual swim, including start and end points, currents, and potential challenges.

   • Consider practicing aspects such as feeding and navigation during your training.

9.  Long Swim Simulations: 

   • Incorporate long swim sessions to simulate the duration of the actual crossing.

   • Evaluate your gear, nutrition, and pacing during these simulations.

10.  Recovery and Rest: 

    • Prioritize recovery days to allow your body to adapt and avoid overtraining. 

    • Ensure adequate sleep to support overall recovery and performance.

11.  Safety Protocols: 

    • Learn and adhere to safety protocols for open water swimming. 

    • Practice emergency procedures and communication with support personnel.

12.  Gradual Progression: 

    • Gradually increase the intensity and duration of your training to avoid injuries. 

    • Listen to your body and adjust the training plan as needed.

Remember to consult with a coach or experienced swimmer to tailor your training plan to your specific needs and goals. Regular assessment and adjustments are crucial to ensure steady progress and minimize the risk of injury.