Early-Season Racing: Secrets for Success

By Robin White

Though we haven’t had any events quite yet, the 2025 swimrun season is well underway. We’re battling winter storms by training up some of our own, registering for races like they’re going out of style, and revving up for new experiences and personal bests.

For those of you targeting one of ÖTILLÖ’s first two races of 2025 (ÖTILLÖ Catalina in April, or ÖTILLÖ Utö in early June), you know that being prepared for peak performance in the spring takes some top-notch dedication. We see you out there training with purpose and intention, and want to offer some extra tips to help put the polish on all that hard work.

Here are some pointers to kick off a strong swimrun season and make sure you’re fresh right when you need to be. We promise: preparation and practice makes for a safer, smoother, faster, and more fun experience on race day.

Swim Training:
• Build up your pulling distance gradually over the next 3 months to get your shoulders ready (eventually adding the paddles you will race with
• Mix in head-up/navigating drills throughout your sets (especially when you’re pulling to simulate open water sighting on race day)
• If you’re a World Series distance racer, build up one long swim per week to get close to the total distance of the race 3-4 weeks prior to race day
• Practice in your wetsuit at least once or twice before the event
• Get in some cold water training, whether it be in open water lakes, the ocean, or doing some extra time in a cold plunge
• Build your weekend swim/run bricks (see example below)

Run Training:
• Emulate the terrain and hit the trails
• Do several runs in the shoes (and socks) you’ll be wearing on race day
• Incorporate hill repeats on steep inclines and some faster intervals on rollers
• One day a week should include speedwork and strides
• On two runs per week, really push the last 200 yards/ meters simulating visualizing that finish line
• For World Series distance racers, build up at least one run per week, peaking at the 16-18 mile (~25-29km) mark 3-4 weeks prior to race day

SAMPLE Weekend Schedule with Swim/Run Bricks for World Series athletes:

Note: Pulling all of the swim segments better simulates race day demands

For 2 weeks in Feb:
SAT – Run 4 miles (~6.5km), Swim 3000 yds (~2750m)
SUN – Run 8 miles (~13km)

For 1 week in Feb:
SAT – Run 10 miles (~16km)
SUN – Run 3 miles (~5km), Swim 3000 yds (~2750m), Run 3 miles (~5km)
*Full light week here, recover!

For 2 weeks in Feb/ March:
SAT – Run 4 miles (~6.5km), Swim 2000 yds (~2750m), Run 4 miles (~6.5km), Swim 2000 yds (~2750m)
SUN – Run 8 miles (~13km)

For 2 weeks in March/ April:
Note: Switch SAT and SUN for the second time doing this block
SAT – Run 4 miles (~6.5km), Swim 2000 yds (~2750m), Run 3 miles (~5km), Swim 1500 yds (~1350m), Run 4 miles (~6.5km), Swim 1500 yds (~1350m)
SUN – Run 10-12 miles (~16-19km)
*With full light week in between to recover

First 2 weeks of April:
Note: Switch SAT and SUN in the second week
SAT – Run 4 miles (~6.5km), Swim 2000 yds (~2750m), Run 3 miles (~5km), Swim 1500 yds (~1350m), Run 4 miles (~6.5km), Swim 2000 yds (~2750m)
SUN – Run 12-14 miles
*Start tapering

Advice for All Distances:
• Test/check your gear: Avoid showing up on race day only to find out the tubing on your paddles has disintegrated! See if your wetsuit rubs, and check to see if the tread on your shoes has worn down. Is your gear good for another season or is it time to upgrade? If you’re new to swimrun, get comfortable with how to hold, carry, and deal with all the gear you plan to use.
• Practice your nutrition: Now is the best time for experimentation. Everything from what you plan to eat before, during and after the race should be tested in training. The better you know what your fueling needs are and what works with your body, the smoother race day will go.
• Transition training: This is the core skill of swimrun! Nailing your transitions will not only calm your nerves, but it will build your confidence and make you more competitive on race day (a win-win). Practice and simulate the transition between run/swim and swim/run as much as you can.
• Practice with your partner: Get on the same page by practicing early and often. Knowing how to communicate and understanding each other’s strengths, weaknesses, fears, and goals are paramount on race day to keep you in sync.

Time your taper:
• World Series distance: Peak workouts should happen about 3 weeks out, and then decrease your volume about 25 percent each week until race day. Incorporate at minimum 1-2 COMPLETE rest days per week during your taper.
• Sprint distance: Peak workouts should be about 2 weeks out, decrease volume by 25 percent every 5 days, and incorporate at minimum 1-2 COMPLETE rest days per week.
• Experience Distance: Peak about 7-10 days out; decrease volume by 25 percent every 2-3 days and include 2 full rest days within the last 10 days.

Robin White is an Integrative Health and Wellness coach at Fly Health+ Wellness in Phoenix, AZ and Bozeman, MT. Follow her on Instagram at @flyhealthwellness