Ready for a sea crossing in 4 weeks

swim4u.ch offers you 8 training sessions of 30-60 minutes each for a targeted build-up to a lake crossing.

-> Prerequisites: You can swim for 30 minutes at a time. Swimming style: breaststroke or crawl

The best way to get through a longer swim (1.5 km) is to train your basic endurance in an indoor pool. Paddling exercises should also be incorporated into your training sessions, which can significantly improve your feeling for the water.

You will get the best benefit if you swim two training sessions per week. There should be at least two rest days between the two training sessions. In four weeks you will be ready for the Zurich lake crossing!

Before you download the training plan, you should take the following important tips written by the UZH with you on your way:

Orientation
Swimmers should memorize a special spot on the opposite bank and aim for it for orientation. Look up briefly every fourth or fifth breath and look for your landmark, and do so at the same rhythm as you swim, otherwise you will swim too jerkily. For many swimmers, the undulation of the water makes it seem as if they are going off course. Often the deviation is not as serious as the subjective feeling conveys. It can serve as an orientation aid if you notice that the swimmer in front has a good orientation towards a target.

Cramp
In the event of a cramp, stay calm, paddle a little and breathe well. If the cramp does not subside, inform other swimmers and call for help. Cramps are often the result of irregular training. Magnesium before swimming can help: eat a banana or take a magnesium tablet.

Scramble
If you don’t have the ambition to be the first to reach the other shore, it’s better to dive into the water a little later. This way you can avoid feeling the foot of the swimmer in front in your stomach or on your head. The advantage of swimming in the wake of others and benefiting from the current in the lake is moderate. This effect mainly occurs in indoor pools.

Milking fat
It is not necessary to apply milking fat on the 1.5 km route across the lake. The lake is warm enough.

Energy
Have a good breakfast and a light lunch before crossing the lake.

Swimming training lake crossing (8 training sessions of 30-60 minutes each)