The morning is split into three parts: dryland, pool and open water.

Part 1: Functional Strength & Stability for Open Water (on land)

• Core strength and conditioning exercises

• Movement on land to keep you sharp over distance in the water

• Shoulder stability and learning to swim with your back

Part 2: Technique for Distance (pool)

• Applying pressure through your body

• Holding your swimming posture over distance

• Making the most of your legs over distance

• Using your body for power and rhythm

Part 3: Open Water Skills (pool)

• Swimming in a pack

• Positioning around bottleneck buoys

• Snack break and transfer to the open water

Part 4: Open Water Session (sea)

• Sighting and awareness in open water

• Putting your skills into practice: buoy turns, water entries and exits

• Swimming through chop and with the waves

• Debrief and finish