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: Open Water Technique (pool)

• Stroke rate and finding the right rhythm

• Body position and balance

• Breathing patterns

• Pool swimming vs open water swimming

• What to do with your legs

• Sighting and orientation

• Snack break and transfer to the open water

Part 3: Open Water Skills (sea)

• Open water safety and building confidence

• Group swimming

• Sighting and orientation

• Open water equipment and how to use it

• Putting the skills from the pool into practice in the sea

• Debrief and finish