Swim WEST from 2.5k swim to open water 10k swim

Execute a wall stretch with hands behind back to target deltoids, biceps, and chest; hold, then lift legs to increase elbow height above water and relieve shoulder tension for swimming.

Perform stretch 3: arms behind the back, lift to 90 degrees. Hold 10 seconds, switch sides to improve shoulder flexibility; for less flexible swimmers, use wall behind the back exercise.

Place your heel about 10 cm from the wall, keep the leg straight, and lean forward to stretch the gastrocnemius; this ankle stretch eases hamstring tension and supports lower back.

Perform the head-to-knee stretch to target the hamstrings, buttocks, and lower back, avoiding toe catching and keeping hands under the knee to relieve back pain.

Perform the elbow-behind-the-head stretch: grab the opposite elbow, tilt the head forward, hold 10 seconds, shake shoulders, switch sides; not for neck pain or limited flexibility, aids swimmers' shoulder mechanics.

Perform a wall-assisted groin stretch by lifting a leg onto the wall, bending the front leg, leaning forward, and holding for 10 seconds to increase groin flexibility for swimming.

Master the arrow stretch as a shoulder warm-up for shoulders and shoulder blades, holding the elbow-locked arms skyward for 10 seconds to lengthen back extensors and boost swimming motion range.

organize your first week for open water 10k training by scheduling four training days, with sessions from one hour to four and a half hours.

Detail the second week of the ten-k swim plan, including a freestyle test, warm-up, 75 percent effort, and seven 45-second intervals.

Kick with snorkel, keep head straight near bottom, and arms relaxed or in an arrow to strengthen legs, back, and core while easing neck and shoulder strain and boosting speed.

Understand week three's nine-kilometer training with a 10x100 pace test (20-second rest), compare your pace to last week, and build endurance in pool and sea swims.

Count 3.5 k and 1,750 metres to one side and back, time the swim, note sea changes, and record your time to repeat same route in a couple of weeks.

Make a long-distance open-water energy drink from banana, pear, papaya, and peach by cooking, blending with quacker, and bottling for every two hours. Drink it every 30 minutes during swims.

Master a relaxed backstroke by timing breathing with arm entry, keeping hands loose and legs light to improve float, chest opening, and no neck movement.

Loosen your shoulders in west swimming by gently kicking and rolling the body side to side at slow pace, head down to maintain a straight streamline; snorkel can extend practice.

Master breaststroke with separated movements and breathing, lifting the head during arm movement, keeping legs straight, and practicing three-second arm-leg cycles to reduce neck and lower back pressure.

Week 8 guides a 15 km sea swim toward the 10k goal with a 3.5 km sea test, 1000 m repeats, fins to loosen, and triple-stroke breathing.