Preparation and Training

Icon You should be in good health to undertake the MS 24 Hour Mega Swim and last the distance. Be prepared and get the most out of your swim.

Preparation Checklist

  • A training program 4 - 6 weeks before the event is advisable. We'll send you some training tips through-out your MS 24 Hour Mega Swim journey!
  • Make sure that you check with your Team Captain before the event as to what time you are required to swim.
  • Remember to bring extra clothing/ towels for the duration.
  • If you are staying the night, remember to bring bedding/ a tent with you.
  • If you are taking part in one of the outdoor events, please remember to slip, slop, slap!
  • Be prepared for all weather conditions.

Training Program

Beginner

Less than 3 months recent experience, at least twice a week, or not performed this exercise in 6+ months and less than 6 months prior experience. Spend at least 30 minutes training twice a week.

  • Warm up: 3 x 100 metres with 10 sec rest between each 100, you can mix up strokes
  • Main Set: 200 metres - 30 sec rest interval, 2 x 100 - 20 sec rest interval, 2 x 50 - 10 sec rest interval, all freestyle
  • Cool Down: 2 x 100 with 10 sec rest between each 100, you can mix up strokes

Intermediate

3 to 6 months recent experience, at least twice a week, or 6 to 12 months recent experience, once a week, or not performed this exercise in 3+ months but 12+ months prior experience. Spend at least 45 minutes twice a week.

  • Warm up: 3 x 100 metres with 10 sec rest interval. Swim one, kick one, swim one.
  • Main Set: 2 x 400 metres with 30 sec rest interval. Try to keep an even pace.
  • Cool Down: 400 metres, 100 metres each of swim, kick, pull, swim.

Advanced

6+ months of recent experience, at least twice a week AND above average fitness, or 12+ months recent experience, once a week AND above average fitness, or Not performed swimming in 3+ months but 12+months experience AND above average fitness. Spend at least one hour three times a week.

  • Warm up: 400 metres, 100 metres each of swim, kick, pull, swim.
  • Main Set: 5 x 200 metres freestyle with 15 sec rest interval, 20 x 50 metres, odd numbers freestyle, even numbers other stroke with 10 sec rest interval.
  • Cool Down: 200 metres, 50 metres each of swim, kick, pull, swim.

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