#CROATIA KICKS OFF IN STYLE!

~Press Release~

ULTRASWIM 33.3 - ATHLETES FROM 20 COUNTRIES TO COMPETE IN EPIC ADVENTURE SWIM RACE™ IN CROATIA
Competitors will attempt to swim the 33.3km course - the iconic distance of the English Channel - from the ancient town of Stari Grad, to Hvar Town.  

The Mayor of Stari Grad Antonio Škarpa made a surprise appearance and joined the swimmers for the 1km warm-up swim from Stari Grad to Places Hotel by Valamar. 📸 Vincent Curutchet

Thursday 16 May 2024
Stari Grad, Hvar, Croatia

UltraSwim 33.3 - the new Epic Adventure Swim Race Series™ - kicks off tomorrow in Hvar, Croatia, with over 100 swimmers from 20 different countries taking on the event’s 33.3km challenge. 

The event consists of a new multi-day swim race format, positioned between the many one-day 10km marathons or shorter races, and the super-long distance challenge swims, such as the English Channel.

UltraSwim 33.3 is inspired by the iconic distance between England and France, with swimmers aiming to complete the equivalent Dover-Calais distance of 33.3km, spread over four days and six swims, in much warmer locations than the English Channel. 

The event launched a pilot back in 2022 with just 30 swimmers, and saw its first successful public event in Montenegro in October 2023. After launching three further events for this year in Hvar, Croatia, Skopelos, Greece and Herceg Novi, Montenegro - over 95% of competitors from 2023 are returning for 2024. #3Croatia will take place from Friday 17th May to Monday 20th May. 

Each day the swimmers will face a different leg of the 33.3km distance, with a marathon day of 11km on Sunday 19 May. The point-to-point course will take place around the stunning island of Hvar, Croatia with refuelling stops in exclusive bays between swims. The course will also involve several challenges such as a channel crossing, battling the coastal winds of the Adriatic Sea and the tough currents between smaller islands. 

Mark Turner, Founder of UltraSwim 33.3 said: “We created UltraSwim 33.3 through a love of open-water swimming and a desire to create a new event that inspires people and gives them the platform to push themselves out of their comfort zone and benefit from it.”

“Our event is incredibly diverse in terms of ability, we always say, it might not be for everyone, but everyone can do it. With the proper training, any determined swimmer can complete an UltraSwim 33.3.”

“We are excited to kick things off tomorrow here in Hvar, and we are grateful to our destination partners, the tourism boards of Stari Grad and Hvar Town for making our event here in Croatia possible.” 

As the series continues to expand with three confirmed events in 2024, the ambition is to reach five events in 2025.  

For further information, please contact: comms@ultraswim333.com or visit www.ultraswim333.com 

~Ends~

IMPACT: OUR PROMISE

The oceans, bays, and lakes of the world are our racetrack. We work to care for and protect our swimmers and the environments we swim in, which are at the heart of the sport we love.

Why impact is important to us

We chose the word impact because we feel equal consideration to people as well as the environment. These two elements must go hand in hand if we are to take action towards a better future. 

As a new format of event in the world of open water swimming, we have the opportunity with UltraSwim 33.3 to get things right. We know nobody is perfect (event or person!) and that’s not what impact is about. Impact is about doing what you can with the resources and knowledge you have, it’s about being mindful of your surroundings and contributing in small but important and consistent ways. 

We’ve seen first hand how Mother Nature offers us so much through the places we swim. It is important to protect the environment, as not only do we depend on it for life, but we also want to ensure the generations of swimmers that follow us, can enjoy it as we do. 

At UltraSwim 33.3 we have seen swimmers leave our events as better people, having accomplished goals they never thought possible, and having created relationships with different cultures and new languages, taking lifelong memories. We aim to do exactly the same with the locations we visit, we want to leave them better than we found them. 

We also know swimming has a profoundly positive effect on mental health, and honestly, this is the reason we do what we do. We strive to make our events as inclusive as possible and we expect our partners and swimmers to do the same. 

Our ever-growing diverse group of participants brings together individuals with different backgrounds, different abilities, with different experiences and perspectives - all coming together on a multi-day event, united by the love of swimming. We ask all swimmers to be non-judgmental and inclusive of other participants, our staff and our host venues and recognise that our differences are our strengths.

So join us at our events, and keep reading to join our collective effort towards a more sustainable future. 

How we contribute as an event

Mental Health: We are committed to promoting and encouraging the uptake of swimming as a huge benefit to mental health and wellbeing, as well as supporting of course the growing 33.3 family of swimmers. We are seeking a global mental health charity to support across all our events.

Diversity, Representation and Inclusion: Our swimmers come from all backgrounds, all shapes and sizes, and have different experiences and abilities. We relish having diversity and are advocates for inclusion in swimming. We are proud to have such a diverse group of swimmers.

Carbon Net-Positive: with our partner bloomUp we measure our carbon footprint for each event - and firstly work hard to reduce as much as possible, accepting the fact we are a sport tourism event that is of course encouraging people to travel to our event. We offset our unavoidable emissions with SeaTrees by Sustainable Surf. Their certified scheme provides us with a tangible way to plant and protect blue carbon coastal systems. UltraSwim 33.3 specifically supports the South Cardamom REDD+ Project in Cambodia and the planting of mangroves in Mida Creek region in Kenya.

Reducing Our Footprint: We have banned single-use plastic in the event rules, and we provide aluminium bottles and lend reusable dry bags to athletes to encourage best practices. We encourage the swap out of merchandise and products we provide - so that our clients don’t amass duplicates of anything we provide them by attending more than one event (almost all our 33.3 swimmers so far are back for more). We recognise a large part of our environmental footprint is the fuel for our safety and transfer boats - even if our first line of safety is a big group of muscle powered kayaks! We are actively pushing for electric charging installations with Aqua Power Marine at the venues we are hosting events, and we encourage our local suppliers to move to electric - this would be the dream for all our swimming events. No noise, no fumes, limited carbon footprint boat support. We continue to push all our suppliers to provide us with goods where we need them without any plastic packaging, using bio-degradable solutions instead. In all these aspects, we want to lobby and campaign with the local authorities and commerce to hear our arguments on these points - whether its convincing the local supermarket to stop pushing out plastic bags, or to drink what is invariably good tap water rather than yet more plastic - so much of which ends up in our oceans.

IUCN Sports for Nature Framework: We are committed signatories of The Sports for Nature Framework, which was created in 2023  to tap into sports’ enormous potential to drive positive change. The Framework aims to deliver transformative, nature-positive action across sports by 2030 and beyond. As part of our efforts to protect biodiversity, we are pursuing solutions for two essential swimmer products: non-toxic, non-marine life-threatening suntan lotions and non-petroleum hydrocarbon friction creams. We also have a development project to build in water quality measurement devices into the tow floats (swim buoys) that all our swimmers are obliged to use for safety (visibility).

How you can contribute as a swimmer

Offset your travel: Like us, you can eliminate, or at least compensate for, your carbon footprint from flights and travel to our events by supporting SeaTrees. This enables you to compensate for your travel and have a positive impact on our ocean planet. We have already done this for all your travel, footprint (from food to accommodation and everything that happens at the event, electricity to logistics), from the moment you land at the nearest airport. We’d love for you to close the circuit and make the necessary contribution via Sea Trees for your own travel from home.

Swimmer’s Charter: Our 10-point action charter is signed by all participants at the time of registration so that we are a collective of individuals each contributing to better our planet, and lobbying others to do the same.

Say ‘no’ to single-use plastic: We prioritise eco-friendly practices throughout our event and we encourage you to extend your efforts in saying no to single-use plastic beyond UltraSwim 33.3.

Talk with friends and family: The more we openly talk about the impact of climate change and other environmental degradation, the greater our impact can be to address the threats posed. Share your ideas with us as an event on how we can do better. Talk with friends and family about what impact you see on marine life when you’re swimming.

Be inclusive: When you join UltraSwim 33.3 you join Club 33.3 which is made up of so many others who love swimming. While we share this in common, there are many differences between us. We ask all swimmers to be non-judgmental and inclusive of other participants, our staff and our host venues and recognise that our differences are our strengths.

Our collaborations

bloomUp: A global consultancy agency leader in sustainability, innovation and active lifestyle. bloomUp provides measurable and scalable solutions such as our Carbon Footprint Measurement for each event. This enables us to implement best practices and achieve our environmental protection goals.

SeaTrees by Sustainable Surf: Not only do we compensate for the event’s unavoidable carbon footprint, we double it with an accredited scheme. Sustainable Surf’s programs, such as SeaTrees, work to plant, protect, and restore coastal ecosystems. We are proud to work with an organisation that activates people to live a more sustainable, ocean-positive life.

Pullout quote: On the topic of participation and inclusion, UltraSwim 33.3 Founder Mark Turner said: “I’ve worked in many sports over the years and without a doubt open water swimming is the most diverse in every sense of the word. Considering age, background, ability, weight, shape size, class - swimming truly is becoming a sport for everyone, and is the one sport we can also keep on doing pretty well until we die, and always in contact with nature! It’s what makes it so special and why it’s growing so fast.

SWIM, CONNECT, COMPETE

Explore Affiliate Events leading up to UltraSwim 33.3

There’s just a few days to go to UltraSwim 33.3 #3Croatia, and getting to the start line is no small feat. As we told our swimmer’s at the mandatory swimmer briefing last night, ‘there is no amount of training that will make a difference now, it’s time to unwind, try to relax and enjoy your unique journey from this moment on!’ 

So as we were saying… Getting to the start line of one of our events requires determination, grit and a well thought out training plan. Of course our experts are here to help, however as the spectrum of opportunities available to swimmers in the open water events space grows, we want to take the opportunity to introduce our Affiliate Events. 

Whether you’re looking to explore the global open water swimming community, build up to an UltraSwim 33.3, or simply diversify your swimming calendar, these events are a fantastic opportunity to do all three! 

We’ve picked four of the very best events, from our own experiences, to collaborate with - the classic Henley Swims and Thames Marathon in the UK, Best Fest in Mallorca Spain, and the Open Swim Stars circuit in France. We know each event offers a different experience, so as you explore stepping stones in your journey to completing 33.3km - why not check out some of these great options. 

We think these shorter but iconic swim events will help you prepare both mentally and physically for the 33.3 multi-day challenge. 

Best Fest, Mallorca

When: 25-31 May 2024

Where: Colònia de Sant Jordi, Mallorca, Spain

Connection: A fantastic opportunity to put your swimming skills to the test ahead of UltraSwim 33.3 

Discover the excitement of Best Fest, Europe’s number one open water swimming festival held annually in Colònia de Sant Jordi. 

This week-long festival offers swimmers everything from social events to open water competitions with a festive atmosphere, appealing to all levels, in an area renowned for its beautiful beaches.

Best Fest features swim events ranging from 1.5 km and 3.8km triathlon style courses, a point to point 5km, and a full 10km swim (5 laps). It is a fantastic opportunity to explore varying open water swimming distances ahead of UltraSwim 33.3. The dates fall perfectly with the start of the open water swimming season in Europe and allow plenty of time to discover your limits and ultimately push them using our fantastic training and coaching program available to all UltraSwim 33.3 participants. 

The event’s coaching partner in 2024 is Paul Newsome, winner of #2Montenegro in 2023.

Outdoor Swimmer Henley Swim Festival 

When: 13-14 July 2024 

Where: Henley-upon-Thames, United Kingdom

Connection: Great events for swimmers of all levels, Henley Swim offers ‘something for everyone’. 

A fellow Racecheck gold-rated event, Henley Swim Festival is a weekend celebrating open water swimming, set in the most stunning location on the banks of the Thames just outside Henley. This river swim event has a variety of swimming challenges covering different distances, there are exhibitors, retailers and experts all together in one place – giving you access to everything you need to know about our shared and much-loved adventurous sport.

Whether you’re looking to dip a toe in the world of open water swimming, find a fellow UltraSwim 33.3 participant to train with or just rack up your swimming kilometres in open water, this festival has something that will appeal to everyone.

Thames Marathon

When: 11 August 2024 (Thames Marathon)

Where: Marlow, United Kingdom

Connection: The perfect place to meet like-minded swimmers and begin your UltraSwim 33.3 journey. 

The Thames Marathon is an endurance swim between Henley-on-Thames and Marlow in the United Kingdom with a choice of 3 distances (4 swim options including relay). It covers a beautiful stretch of the Thames and has become one of open water swimming’s most prestigious marathon swims. 

Each UltraSwim 33.3 event offers a 10km ‘marathon’ day swim (usually on Day 3 of the 4-day long weekend) so what better way to train than taking part in the Thames Marathon among your fellow swimmers. The perfect stepping stone as you get closer to your UltraSwim 33.3 goal! 

Open Swim Stars

When: A variety of dates throughout 2024

Where: A variety of locations across France and Switzerland

Connection: Fantastic one day challenges to test your open water swimming ability in an adventure setting ahead of UltraSwim 33.3 SOLO or 22.2 DUO.

Predominantly French, Open Swim Stars is a series of open water swimming races designed for participants of all ability levels, making it the perfect practice setting for the UltraSwim 33.3 multi-day swimming format. The events take place across various locations in France from Paris to the sunny town of Agde, swimmers can compete in a variety of distances to suit their experience and goals. 

Explore the diversity of France with these different locations and connect with an international swimming community. 

ONE MONTH TO GO UNTIL #3CROATIA!

THE COUNTDOWN IS ON!

The island of Hvar, primary location for UltraSwim 33.3 #3Croatia

Adventure, accomplishment and memories that will last a lifetime. Get ready for UltraSwim 33.3 #3Croatia.

PS. Only 10 spaces left for #4Greece! #5Montenegro full (waiting list available)

The third event of our Epic Adventure Swim Race Series is just around the corner and there will be several groups of people reading this email…

Those who have signed up welcome to the adventure of a lifetime. It will all be feeling very real now and we are so excited to have you all on site on the magical island of Hvar, and seriously, it is magical. Amongst you will be those returning swimmers (60% of you!) and those who are attempting the 33.3km for the first time. Whichever category you fall into, we guarantee you will have a brilliant time and trust us, when you’re grasping that 33.3 finisher’s medal… there’s no feeling like it! 

Those who are seriously considering UltraSwim 33.3, is it time to step out of your comfort zone yet? There are still a few spaces left for #3Croatia but only 30 days of training left so if you are considering signing up, now is the time to do it - just make sure you meet the minimum requirements to take part. If you’re thinking of taking part in #4Greece (only 10 spaces left!) or any of our 2025 events, be sure to keep an eye on our content from #3Croatia - it will give you insight into what to expect! See you on the other side ;)

Don’t forget you can secure your space with a refundable €500 deposit here

Those who are interested but unsure we hear you, 33.3km is a big deal but there is something we know for certain - and that is our event is accessible and achievable for any determined open water swimmer. With the 2025 calendar now open, there is plenty of time to commit and train. With the help of our coaches you’ll build confidence in no time. Take a look at our website to decide if UltraSwim 33.3 is right for you and take some time to look through our FAQs. 

There’s always self-doubt, particularly ahead of securing your space and on the start line of your first swim, however in our experience, with every stroke you take, those doubts subside and you’re left accomplishing more than you thought possible. And as organisers, there is nothing more satisfying than witnessing this transition first hand!

Our team are always on standby to help if you have any questions

Useful links to explore Hvar, Europe’s sunniest island 

• Get to know Hvar Town (start) and Hvar through the Hvar Tourism Board 

Discover the stunning and ancient villages of Stari Grad (finish) through Stari Grad Tourism

2025 ULTRASWIM 33.3 ENTRIES NOW OPEN!

The brand-new Epic Adventure Swim Race Series™ calendar for 2025 includes #7Croatia, #9Greece and #10Montenegro.

Looking for your next big challenge and the adventure of a lifetime? We’ve got you…

#3Croatia is fast approaching (50 days to go), #5Montenegro 2024 is sold out and our #4Greece the pioneer edition has just a dozen places left, so we’re opening up 2025 now.

We’re expecting to fill up 2025 events fast (even if it’s a year out!) - so reserve your space with a fully refundable (within 30 days) deposit, that can also be rolled over to a different event at a later date* if your circumstances change.

As many of you know, our ambition is to host up to 5 editions in 2025, which will include:

#7CROATIA: The ‘Islands’ Edition

📅 When: 16-19 May 2025
📍 Where: Stari Grad-Hvar, Croatia
🏖️Uniqueness: Europe’s sunniest island, you’ll swim along the regions most exclusive coastline between two 12th century villages, and past beaches and islands only accessible by water with plenty to discover both above and below the surface

DISCOVER MORE ABOUT #7

#9GREECE: The ‘Mamma Mia’ Edition

📅 When: 19-22 September 2025
📍 Where: Skopelos, Greece
🏝️Uniqueness: Greece’s greenest island with unspoilt wild coastlines and secret beaches as well of course home to the cult film Mamma Mia! 100km north of Athens in the Sporades, at the end of summer you can expect the warmest waters of our epic series!

DISCOVER MORE ABOUT #9

#10MONTENEGRO: The ‘Fjords to the Sea’ Edition

📅 When: 3-6 October 2025
📍 Where: Herceg Novi, Montenegro
🗻 Uniqueness: Enjoy the challenge of a country to country channel crossing, swim through an abandoned submarine pen, around a prison island and of course through the famous Blue Cave all in one loop of the undeveloped Lustica peninsula and its rugged Adriatic coastline. 

DISCOVER MORE ABOUT #10

“AM I FAST ENOUGH?”

“Am I fast enough for UltraSwim 33.3?”

We hear this question *a lot*, so we thought we’d provide some insights in the form of a good old-fashioned chart to put your mind at ease.

FIRSTLY - 90% of our participants worry about their speed, ok, so you’re not alone. UltraSwim 33.3 is a tough challenge - but accessible to any determined open water swimmer and our team is here to help you every step of the way.

Here’s what you need to know:

• This chart shows the distribution of speeds in km/h from 120 swimmers at #2Montenegro in 2023

• Our cut-off times are based on 2km/h in good conditions, for which we estimate you should be able to swim at least 2.5km in one hour in a pool.

• The average swimmer speed across the timed sections of the 33.3km course in Montenegro was 2.9km/h

• Nearly 60% of swimmers averaged less than 3km/h

• Less than 9% in #2Monetenegro 2023 didn’t make a cut off time on one or more of the 5 timed stages (but still started all the stages)

• Less than 20% in #1Monetengro 2022 didn’t make a cut-off time (colder and rougher conditions)

Ps. The challenge will always be there, no matter where your speed lives on the curve!

GOOD LUCK!

#4GREECE NOW OPEN - #5MONTENEGRO SOLD OUT!

120 swimmers discover the famous Blue Cave at the start of Day 3 at #2Montenegro

It’s been a busy time here at UltraSwim 33.3 HQ! We have two bits of important news:

1. #5Montenegro is SOLD OUT! 

2. #4Greece is NOW OPEN!

#4Greece is now open! Mamma Mia… this IS exciting 😉

🇬🇷 #4GREECE - THE ‘MAMMA MIA’ EDITION 🇬🇷

13-16 September 2024

OPEN NOW and on a first come first serve basis, there are very limited spaces available and the numbers will be smaller than a typical UltraSwim 33.3 event due to the exclusivity of #4Greece being a pioneer event*. 

This will be our warmest water location of the series, as the point-to-point race course takes you around the magical island of Skopelos in the Sporades - made famous by the cult film Mamma Mia!

Expect wild and exposed coastline, varied conditions, warm water and the backdrop of the greenest island in Greece.

*An UltraSwim 33.3 pioneer event is an exclusive opportunity to take part in the discovery of a new venue for the Epic Adventure Swim Race Series™ along with our ambassadors and founders.  

#5Montenegro is sold out - what does this mean? 

We’re full! We have sold out of all ULTRA+ packages for #5Montenegro, but have a handful of ULTRA spots available through injury or changing circumstances (and our flexible rollover policy allows our swimmers to move their entry to a different edition or venue) - a situation we expect to continue over the coming months.

If you are interested in taking part in #5Montenegro (ULTRA package only) NOW is the time to book and we will guarantee to confirm your request one way or another within 24 hours.

In case you didn’t know, Montenegro is the founding event of our Epic Adventure Swim Race Series™, we will return for the third time in 2024 for the iconic ‘Fjords to the Sea’ Edition. 

Swimmers can look forward to the challenge of a country-to-country channel crossing from Croatia to Montenegro, swimming through an abandoned submarine pen, around a prison island, and of course the famous Blue Cave (pictured above, startline of the marathon 10km swim). 

As many of you know, we’ve been working hard behind the scenes to present our swimmers with another European location before the end of 2024. With #5Montenegro basically sold out, what better time to open limited spaces for our brand-new pioneer event*:

“I’M LOOKING FOR SOMETHING THAT WILL SCARE ME”

Nominated for World Open Water Swimming Association’s (WOWSA’s) ‘Adaptive Performance of the Year’ Sophie Etheridge is a fierce advocate for inclusion in the world of open water swimming. 

We all push ourselves to be better, to conquer our fears, to face challenges head on no matter how daunting they might be, but the level to which Sophie has done all of the above and more will blow anyone’s mind. 

A keen swimmer her whole life, Sophie’s world was turned upside down after a sprained ankle following an accident on a bicycle in 2011 left her largely dependent on a wheelchair with Fibromyalgia and Complex Regional Pain Syndrome. Despite hypersensitivity to pain, making the water hard to touch, Sophie pursued her love for open water swimming, determined to focus on her ability, as opposed to her disability and continue discovering the sport she loved. 

Forced to use a wheelchair on land, swimming became extended freedom and in 2023, she took the definition of adaptive athlete to new depths when she swam the iconic English Channel, using only her arms, in an elapsed time of 29 hours and 4 minutes. 

Today, we are delighted to announce that Sophie will be joining us this year for #5Montenegro. Despite being an experienced open water swimmer, an UltraSwim 33.3 event still challenges even the best of swimmers and we caught up with Sophie to ask why she has chosen to take part.

The next big adventure

I have done several big swims over the years, some I have been told I couldn’t do, that I wouldn’t complete, and I have always turned round and said, “watch me”. Despite this there are certain swims I get incredibly anxious about and sometimes even tell myself “I won’t be able to do that”. Mostly this is because I am unsure of how I will cope, not because I don’t want to do them. These swims are point-to-point swims, multi-day swims and swimming events abroad. 

Just before my channel swim last year someone said to me “It isn’t a challenge if it doesn’t scare you” - and this person was right. 

So this year I would choose a different kind of challenge…not one that was ‘nuts’ but one that, deep down, I would be truly scared of. The answer to the question ‘what is my next big challenge’ is an easy one - covering all the things that scare me - UltraSwim 33.3 #5Montenegro. The unique selling point of the UltraSwim 33.3 series is going abroad, swimming point-to-point and in a multi-day format. Why stop at conquering one fear when you can conquer all three in one go!

A challenge within a challenge

Firstly, let me explain the reasons I am scared and anxious about the three things above; point-to-point swims involve someone else getting my wheelchair from A to B with no damage. My disabilities and chronic illnesses make doing multiple big swims one day after another painful and difficult. I never know if it will be a good day or a bad day until the moment I wake up, so a multi-day swim event could mean I have to swim through a pain flare-up to complete a swim. Finally, going abroad – the only time I have flown with my wheelchair the airline lost it, I am fearful of damage to the chair, or even them losing it again!

I contacted Susie at the UltraSwim 33.3 to see if a wheelchair user had done the swim event before, the answer was no, but that didn’t mean I couldn’t do it and the team would help me in whatever way they could. We set up an online meeting with the organisers and before the meeting I emailed with my concerns, and I must say, I was surprised and smiling like a cheshire cat when I realised, they had come up with a solution for everything, not only in terms of the actual swimming but also in terms of the travelling and the hotel too. As soon as I realised that someone would be able to come with me to help me with travelling and in and around the hotel for little extra cost I booked the event.

Bring on October!

I am really looking forward to attending the event, not just because it’s a huge challenge for me but because I am looking forward to meeting and making friends with lots of swimmers from all over the world. I am looking forward to pushing myself, facing my fears and frankly getting to be a swim geek for an entire week!

—- 

On the topic of participation and inclusion, UltraSwim 33.3 Founder Mark Turner said: “I’ve worked in many sports over the years and without a doubt open water swimming is the most diverse in every sense of the word. Considering age, background, ability, weight, shape size, class - swimming truly is for everyone. It’s what makes it so special as a sport and why it’s growing so fast.  

“At UltraSwim 33.3 we attempt to always do in water starts and finishes, we want to stay focused on the swimming as opposed to people’s ability to get in and out of the water. 

“We are privileged to have Sophie at #5Montenegro and our team are in admiration of everything she has accomplished. We hope her participation will encourage others to take the plunge and reach their full swimming potential. 

—-- 

If you have questions about competing in an UltraSwim 33.3 event, please don’t hesitate to reach out to our team on WhatsApp +33 6 11 71 42 04 or via email on ultraswim333@gmail.com

HELLO GOLD STANDARD

OK, exciting news. We are pleased to announce that UltraSwim 33.3 has been awarded RaceCheck’s gold award. Our epic adventure swim race series only launched officially last October, so we’d just like to say thank you to all the swimmers who took part in 2023 and left reviews of their experience.

“Congratulations team, it’s a massive achievement to get gold for an inaugural event”

— Alex Tanti, CEO and Co Founder of RaceCheck

UltraSwim 33.3 Co-founder Nathanial Waring as he crosses the finish line in #2Montenegro, completing the full 33.3km for the first time.

📸 Lloyd Images / UltraSwim 33.3

If you haven’t heard of RaceCheck, you should check them out immediately. Essentially the Trustpilot of sport, the platform was founded by Alexandros and Katerina Tanti and was created after Alex took part in a badly organised Triathlon where organisation and safety were a huge concern.

RaceCheck was born after this experience when Alex and Katerina decided the world needed a platform designed for participants, by participants allowing event-goers to take stock of other people’s experiences and decide which events were worth their time and money.

Mark Turner, Founder of UltraSwim 33.3 said: “We are delighted to have received RaceCheck’s gold award. It’s a testament to the efforts of the whole team and of course our brilliant participants.”

“We created UltraSwim 33.3 through a love of open water swimming and a desire to create a new event that inspires people and gives them the platform to push themselves out of their comfort zone and ben"efit from it. Only through our swimmers sharing their experiences will the event grow and expand.”

“The uniqueness of UltraSwim 33.3 events is the multi-day aspect. Our events, which are spread out across Europe, focus on point-to-point swims, with the ultimate goal of completing the English Channel crossing distance of 33.3 kilometers but spread over four days. It’s this multi-day format that completely changes the experience for a swimmer.”

“This is one of the reasons a platform like RaceCheck is so important. We work very hard to ensure our swimmers receive the best quality customer service, world-class organisation and safety as well as minimal logistical hassle - we’re here to ensure they focus on the swimming and when that becomes the priority, the magic of the experience comes to life. It was amazing to watch in Montenegro last year and we’re very much looking forward to Croatia in May 2024.”

So don’t let us tell you about our events… check out the gallery of reviews below and see for yourself!

START THE OPEN WATER SWIMMING SEASON WITH ANNA-CARIN NORDIN

Credit unknown

We’re delighted to announce that Anna-Carin Nordin will be joining us for #3Croatia.

“Taking part in UltraSwim 33.3 #3Croatia is the perfect way to start the open-water swimming season””

— Anna-Carin Nordin

We would be here all day if we were to list all of Anna-Carin’s impressive accolades - thankfully WOWSA has done that for us! With decades of experience in open water swimming, the Swedish swimmer is an icon in the sport, becoming the first woman in history (and second person) ever to complete the Ocean Sevens Challenge among countless other marathon and extreme swims. 

Anna-Carin said: “I’m really pleased to be taking part in #3Croatia, the dates coincide with the start of the open water swimming season and what better way to kick it off! I have seen the community UltraSwim 33.3 has build over just two events and I’m really looking forward to meeting some of the swimmers. Hopefully I’ll be able to share some tips and inspiration.” 

Swimmers attending UltraSwim 33.3 #3Croatia (17-20 May 2024), will be around two Oceans Sevens legends in Andy Donaldson and Anna-Carin Nordin. Both athletes will take part in the full event across all four days, sharing their passion, experience and advice with the UltraSwim 33.3 community. 

Anna-Carin Nordin’s epic Oceans 7 Challenge

Mark Turner, Founder of UltraSwim 33.3 and fan of Anna-Carin’s said: “Throughout her career, Anna-Carin has been a trailblazer in long-distance open-water swimming. Her name is associated with pioneering swims that have set records and opened up new possibilities for swimmers worldwide. By consistently pushing the boundaries of what is considered possible in the open water, she has left an undeniable mark on the sport and has inspired a generation of swimmers to dream big and pursue their own ambitious goals.”

“Such as UltraSwim 33.3… See you in Croatia 😉”

SLOW IS SMOOTH, SMOOTH IS FAST

This article is written by Tom Jenkinson, Coach at Envol, who are providing training support for UltraSwim 33.3 in 2024

The Way of the Swimmer

My son Max’s sport is Brazilian Jiu Jitsu (but for the record he isn’t a bad swimmer either). We were watching a documentary on the roots of this form of submission wrestling and on the wall of the BJJ academy was a poster with the words “slow is smooth, smooth is fast”. Max turned to me and said “That should be a swim quote” - I agreed!

I looked it up -  it seems it is a mantra of the US Navy Seals and emphasizes the importance of accuracy, consistency, and a controlled pace in executing tasks. A mantra in opposition to a belief that the fastest route to success is rushing headlong into tasks. The same can be said of swimming progress. Mindless laps with crappy technique are not the fastest way to improve your swimming.

Now I can imagine some of you responding “But I’m not a Smooth, I’m a Swinger”. You may even be defending your arm recovery because it looks like Harry Wiltshire or that your funky kick is just like Greg Paltrinieri’s, and fine, misunderstand me correctly - I am not referring to a particular swim type, it doesn’t have to be pretty - but unless you are swimming as fast as they are, objectively you are not actually moving like them are you?

No, my argument is more about the learning process itself. You can watch Effortless Swimming’s “four catch positions for an epic catch a pull” on repeat (good by the way) but unless you learn the timing and flow of those techniques through purposeful practice you’ll still be banging out shitty swim laps.

“My opponent is my teacher. My ego is my enemy.”

— Renso Gracie

The stroke itself is soft to hard, slow to fast. As discussed in training-for-long-distance-open-water-races, for marathon and ultra-distance swimmers it is the bottom half of our performance curve that we want to optimize, not the top half, so maybe we should be learning backward.

Take Åsa, one of the best (and fastest) swimmers in my squad. I’ll admit I do chide her for her ridiculously slow stroke rate, but the reality is that she has developed a stroke that is super efficient and effective for long-distance swimming. She has the timing, the balance, and the movement patterns to swim very fast with relatively low effort. It would not be beyond her to increase cadence and her force production on top of those sound stroke mechanics, but she wins races anyway! Take the opposite, someone (typically a male triathlete), that has a high turnover and brutal force - it’s just unfortunate that this doesn’t move them forward very quickly and the additional problem is that they won’t magically learn the requisite skills without slowing down and embracing the importance of accuracy, consistency, and controlled pace.

“Force has no place where there is need of skill.”

— Herodotus

Here in Stockholm, we have some months before we get outside again. Take this winter and spring to unlearn the things that are holding you back from your swim progress. Don’t worry about how “fast” your lane buddies are, and repeat after me - slow is smooth, and smooth is fast.

PRECISION FUEL & HYDRATION TO POWER ULTRASWIM 33.3 UNTIL 2025

Swimmers at #2Montenegro refuelled after a feed station stop on day 2

Our goal is to help you swim like a pro at our events, whether that’s providing world class safety or access to some of the best brands in the business, we’ve got our swimmers covered. 

And on the topic of some of the best brands in the business, we’re delighted to announce that Precision Fuel & Hydration will continue to power UltraSwim 33.3 through to 2025. 

Our meaningful and successful partnership with Andy Blow and the team since UltraSwim 33.3’s inception, has seen Precision Fuel & Hydration bring their knowledge, experience and expertise to our events, ensuring participants are equipped nutrition-wise for four consecutive days of endurance swimming.

Precision Fuel & Hydration’s team will continue to provide the education, tools and products needed to help our swimmers perform at their best. With the guided expertise of their specialist team, you’ll be more than prepared to nail an UltraSwim 33.3 in 2024! 

Precision Fuel & Hydration will also be working with our ambassador (and now officially one of their athletes) Andy Donaldson! The team will be crunching Andy’s race nutrition numbers during UltraSwim 33.3 #3Croatia. 

Andy Donaldson in #2Montenegro

“Precision Fuel & Hydration have excellent products but beyond that, our reason for partnering with them is very much the team behind the product. Andy and the team are all athletes, they’re all active and can get inside the mind of an endurance athlete. Furthermore, they actively encourage you to get in touch with them, the customer service and personal touch is on another level to anything I’ve known in the industry. Although they’re relatively new to open water swimming, their knowledge and experience in the world of triathlons and endurance events is invaluable.” - Mark Turner, Founder and CEO of UltraSwim 33.3

As many of you already know, Precision Fuel & Hydration work with athletes across the spectrum, from pro golfers, Ironman athletes, marathon runners, a surfski world champion to rally drivers. And more recently, have brought their experience to open water swimming.

After attending #2Montenegro the team have developed a number of important resources, such as their blogs on ‘How to stay fueled and hydrated at UltraSwim 33.3’ and their most recent blog, just published: ‘How to start a long swim well hydrated’. They’ve also prepared a bespoke Sample Pack for swimmers who would like to test the electrolytes and fuel that will be available at the UltraSwim 33.3 feed stations, and finally, (for those who love that extra level of detail) they conducted a case study during #2Montenegro with UltraSwim 33.3 swimmer Brian Lasky. 

Andy Blow, Co-Founder and CEO of Precision Fuel & Hydration said: "We're excited to be partnering with UltraSwim 33.3 again and helping participants nail their nutrition strategy for this epic and unique event. We'll be providing educational content, tools, gels, chews and electrolytes to help the swimmers perform at their best. And we're looking forward to working with the athletes to enhance our own knowledge of the nuances of hydration and fuelling for long-distance swims.

“Our Sports Scientist, Chris Harris, will be in Croatia for UltraSwim 33.3 #Croatia and we'll be recording everything he eats and drinks during the course of the four days. We'll then produce a detailed case study of his intake to give future UltraSwim 33.3 participants an insight into what it takes to fuel swimming 33.3km."

You can follow Precision Fuel & Hydration using the links below:

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Strava

Training for Long Distance Open Water Races

This article is written by Tom Jenkinson, Coach at Envol, who are providing training support for UltraSwim 33.3 in 2024

Image by Lloyd Images / UltraSwim 33.3 #2Montenegro

If your squad pool-base training is similar to mine we rarely do intervals longer than 400m. Do this kind of training enough and you will get very good at swimming a fast 400 at the end of the series of 400s.  

As a Marathon or Ultra distance swimmer your race performance will not correlate with a rapid 400 in the pool, so resist the urge to swim intervals as fast as you are capable of. It may look good on Strava, but the real focus should be on economy and speed below threshold - in other words, your sustainable swim speeds.

“Remember that the lower half of your performance curve is where you want to see real improvement - this is very different from the priorities of most competitive pool swimmers”

— Quote Source

Two important but simple metrics for you to track and improve over time are the number of swims per month and the accumulated swim distance per week. Remember, swim often, get your aerobic work done, and make sure your Easy/Steady is truly Easy/Steady.

For most swimmers following this advice is going to get you where you need to be, but for more advanced distance swimmers looking to maximize performance, I suggest that you incorporate additional test sets to fine-tune your swim training. 

5x400 test set

We discussed at length Critical Swim Speed (CSS) testing and training HERE - If you haven’t read it please do, as it provides additional context. If you’ve got your CSS-based zones, you can test them by swimming this 5x400 test set.

Swim 5x400 with 15s rest between each 400.

Descending time (getting faster) - focus on swimming each 400 a little quicker than the one before. You can compare these resulting swim “gears” with your Zones 1-5 - how did they line up?

Even if you passed the test we should still be cautious about our conclusions, after all the CSS test itself and these 400s, are short-duration intervals. Just like sub-max benchmarking for the run and bike to get more precise input we need to test these paces with longer duration swims.

Testing Easy & Steady Paces

Swim 1000 continuous, Easy - Rest 10 seconds

Swim 1000 continuous, a little faster

Compare these average paces to the results from your 5x400 swim.

To test Steady Pace, use the same set and start with Steady Pace. This is VERY important - If you can not swim faster on the second 1000 then the first one was not Steady Pace!

Testing Holding 3rd Gear

Many trained swimmers will discover that “3rd Gear” is their distance race pace. Race pace in the sense that they are on borrowed time once they are working for any sustained period at a pace faster than 3rd Gear.

We can test that hypothesis by swimming 2000m (continuous) holding 3rd Gear Pace from your 5x400 test.

Alternatively you can try 4x500 with only 5s rest holding 3rd Gear Pace. The very short rest lets you assess with your rating of perceived exertion and get splits across the 2K. How did those splits compare to your 5x400 results?

Through this type of testing you may discover that you have been doing an inverted 80:20 training program with 80%+ of your swim volume being Z3 - Tempo/Moderately-Hard or even faster.

Given the culture of most swim programs, this is perhaps not surprising. The diagram below compares different intensity zoning systems. You can see a strong bias and focus on swim speeds over the Maximal Lactate Steady State (MLSS)/LT2 Threshold Pace. Again, not surprising when you consider that 1500m is considered “long-distance” and takes the elites around 15 minutes to complete! It would be the equivalent of most of the running world and its coaches being practically blind to training for events longer than 5000m.

Image provided by Envol

This makes our training requirements rather unique in the swimming world as the focus and training principles of these leading systems are perhaps not the most optimal way to make real gains in true distance swimming performance. 

The MyProCoach Swimming zoning model (triathlon training origin) that I use and that is linked in the CSS Training article, has much more in common with the zoning found in endurance run and bike training where Z4 is around LT2 (which is the same as MLSS in the diagram above).

It looks like this:

Zone 1 - 77 to 87% of Threshold Pace - Gear 1 Easy

Zone 2 - 87 to 94% - Gear 2 Steady - Close to LT1 (LT in the diagram)

Zone 3 - 95 to 98%  - Gear 3 Moderately Hard - Above LT1 but below LT2

Zone 4 - 99 to 104% - Gear 4 Hard - Around LT2 (MLSS in the diagram)

Zone 5 - 105 to … - Gear 5 Very Hard - VO2 Max and above

More Tests?

If you want to take your testing further you can try these.

The 2K Best Effort

The 2000m best effort test which is performed as

100 Steady,

400 Fast, 100 Steady,

400 Fast, 100 Steady

300 Fast, 100 Steady

200 Fast, 100 Steady

200 Fast

This approach simulates the changes of pace you will experience in an open water race. It’s also easier mentally than holding a continuous pace. Finally, it teaches you to hold focus and form after a surge with 100 Steady. Racing well is about being able to recover without a major decrease in pace.

Other Options to Test Your Swim Gears

5x800 Descend 1-5

Rest 20 between the 800s, end with a 4th Gear effort, but don’t max out.

8x500 Double Descend

Rest 15 seconds between the 500s, descend in twos, end with a 4th Gear effort, but don’t max out.

5x1000 Descend 1-4 then swim Steady/2nd Gear

Rest 60s between the 1000s, this is a good set for Open Water as you may find that 2nd Gear “changes” after 4K of swimming.

Final Words

Incorporating these kinds of test sets into your swim training will keep you honest in your distance swim paces. They will also give you some variety and a few challenges along the way. This allows you to gain valuable feedback to address any true weaknesses in your swim training approach.

Happy Laps, Tom.

Our 2024 packages explained

Regardless of what package you decide to purchase, you will still have a fantastic event experience, this much we can guarantee! However, keep reading if you’d like to better understand our package options.

For those seeking an extra layer of comfort, the ULTRA+ package at €2,200 for SOLO swimmers (and €4,200 for DUO RELAY) offers better hotel accommodation, options for single-occupancy and guaranteed additional space for a partner who is not competing, important additional support and services during your time with us…

In addition to the ULTRA package, ULTRA+ includes: 

• Hotel 4*/5*  4 nights, upgraded rooms in shared (twin) room, with optional extra single-occupancy guaranteed availability at time of reserving your space..

• Transfers #5Montenegro: Dedicated airport transfers (limited to swimmers on the same flight only)

• Transfers #3Croatia: Inbound - 15/16 May - VIP transfers Split airport to Stari Grad by fast boat direct, or private taxi to Split Town and fast catamaran to Hvar Town followed by Hvar-Stari Grad road transfer. Outbound - 20/21 May - By fast boat direct to airport or by ferry and private Taxi transfer from Split Town to Split Airport (also applies on 22/23 May IF extra nights booked through the event).

• Personal 1:1 Video Analysis pre-event (you must provide the video).

• Personal 1:1 Video Analysis and stroke correction clinic at Lazure pool from day 2 (#5Montenegro only, €100 supplement).

• ULTRA+ extras to keep included in SwimmersPack (woolly hat / waterproof bag, towel). Returning swimmers - bring your bag or bottle back to use and we’ll give you a credit to use for charity or other merch.

• Post race sports massage 25 minutes on race days 1, 2, 3 either at finish line or back at the hotel.

• Top sports injury physio on-site injury assessment (paid for service if further treatment sessions required)

Our ULTRA package is still a top quality package, but has some of the services stripped out.  Priced at €1,500 for SOLO swimmers and €2,800 for DUOs. 

The ULTRA basic package includes:

• Hotel 3* 4 nights accommodation

• #5Montenegro airport transfers from DBV and TIVAT grouped within 1.5 hours flight scheduled arrival times - ie you will normally have to wait a bit

• Race management and timing, safety boats/kayaks, medical boat, race briefings, feed-station nutrition never more than 5km apart, start/finish boat and land transfers.

• 33.3 pre-event training plan and training support channel

• Preparation webinars.

• Finish line refuel lunches

• Post race guided stretching session.

• Upcycled Starters participation and Finisher's medal.

• SwimPack (Swim Hat / waterproof bag (loan) / Official Towel / Alu water bottle).

• Tow float/bag loan (refundable 50 euro cash deposit to pay on collection).

• Professional photos and video content for your use.

With ULTRA and ULTRA+ you can pay an additional €400 to have your own hotel room - albeit very limited availability on first come first served basis for ULTRA package. Although sharing rooms is a fantastic way to make friends, some swimmers prefer to have their own space.

For the ultimate experience, the ULTRA++ package, priced at €6,000, upgrades everything to a premium level. This all-inclusive package includes everything from partner boats and specialist coaching to luxury hotel accommodations, concierge service and dedicated support. 

• F3 included (please speak to our team for details)

• Specialist open-water coaching monthly contact pre-event, with personalised programme if needed. Daily race debrief with coach.

• Post Race sports massage 45 minutes in room (DAYS 1,2,3) and/or expert Sports Physio/Osteo consultation as necessary D-1 to final day.

• Event Ambassador(s) accompany you to dinner on one of the event nights.

• All available merchandise included, inc partner non-swimmer pack

• Post event personalised printed souvenir book

• LUXURY HOTEL : 5 nights (versus 4 in ULTRA+) , with double room. Children’s extra beds when sharing the same room sofa bed or sofa bed in living area (subject to hotel suite configuration); separate rooms for older children available for a supplement.

• Travel concierge service on flights, private car airport transfers (Montenegro event from/to Dubrovnik and Tivat), additional travel services for extended stay, family/partner activities.

• Any extra social event transfers included.

• Concierge service - dedicated VIP assistant throughout.

Introducing the F3 package – designed for Friends, Family, and Fans. Starting at €350, this package allows your loved-ones to support you on your UltraSwim 33.3 journey. 

It includes: 

• Dedicated boat(s) for F3 partners to allow them a later start than the swimmers, catch up the race post-start, watch some of the swimming and do some of your own along the course, and arrive at the finish line in time to join the refuel lunch. Return back to the hotel with your swimming partner after lunch.
• Finish line lunches.
• Local SIM card with data package (for WhatsApp comms w/o roaming costs) in Montenegro only if needed.
• Professional photos and video content for your use.
• Welcome aperitif.
• End of event prize giving party.

Not included in the F3 package are the extra hotel bed/rooms required or the transfers from the airports to the venue - these are packaged for everyone at €550 for ULTRA+ and €400 for ULTRA when available. This extra pack for F3 includes -

• Hotel double or shared room cost.

• Transfers - #5Montenegro event from/to Dubrovnik and Tivat. At #3Croaria for ULTRA+, travel from Split to the venue and back afterwards via fast boat or ferry/VIP taxi, and for ULTRA from Hvar town to Stari Grad on arrival only.

F3 (Family, Friends and Fans): More than just an add-on

We know it's tough sometimes for swimmers to leave home so we have an integrated program that allows everyone to feel a part of the event with plenty of time to relax once swimming is over each day. #2Montenegro was a huge success, here's to #3Croatia!

We feel strongly that our adventure is for everyone, that's why we've created an optional package to bring those you love alongside you during your UltraSwim 33.3 journey.

Your tribe can be involved enough to feel part of it, but not consumed by the event the way swimmers are! Ignore their early alarm call, but be there to support them at the finish line!

Also if your partner or friend prefers a more active involvement,  there are a limited number of places to volunteer and play an active role in the support team for the event - on the boats, at the feed stations, or if you are an experienced kayaker, in the on-water safety team.

"My experience as a partner from this year’s Montenegro race was incredible! I’ve supported my partner in multiple sports adventures throughout the years but I have to say that this was the only event where I felt so included and really part of every step of the experience!" - Estefanía

Whether you're covering your bases with the essentials or seeking a premium experience, our friendly and experienced staff are on hand to help you choose and ensure your experience is unforgettable. 

Got more questions? Why not drop us a WhatsApp message on +33611714204 or email us

Decoding your perfect swim experience

Swim like a Pro! 

When preparing for UltraSwim 33.3 in 2024 (whether it’s #3Croatia or #5Montenegro) - choosing the right package is important to your personal experience. In this blog, we'll explore our three key packages on offer for our swimmers and their entourage.

Each caters to different needs and preferences, depending on what type of swimmer and person you are, and of course respects your financial budget. Whether you're a SOLO swimmer, part of a DUO RELAY, or bringing friends, family, and fans (F3) along, we have you covered.

Regardless of what package you decide to purchase, you will still have a fantastic event experience, this much we can guarantee!  Our event staff numbers over 80 on each event, on and off the water, here to manage your safety and overall experience.

Race Director James Bainbridge at the start line of #2Montenegro in the Lazure Marina. Image by Lloyd Images / UltraSwim 33.3

World-class support, no matter what 

The UltraSwim 33.3 concept is about providing world-class levels of support, with safety and race management not often seen in the open water swimming scene. Top level coaching is integrated (including 1:1 video analysis at some venues), post race sport massages, post race refuel lunches in beautiful and interesting locations, airport transfers, premium swimmers kit pack, luxury hotel as the event base and many other surprises to enjoy during the event.

The event concept is based around our recommended ULTRA+ package, however, we have included (at limited capacity) the option of a lower-cost ULTRA package that requires a little more independence from the swimmer in terms of preparation, travel and organisation and has more limited hotel choices - eg no or very few single-occupancy slots.

For an increasing number of swimmers, the ultimate ULTRA++ package is very appealing with a full concierge service, private transfers, personal physiotherapy and coaching services on site, personal time with our Ambassadors over dinner for example, the highest level of hotel accommodation possible (and for you and your family)... this is our all-inclusive gold tier package.

Whether you choose the entry ULTRA package, ULTRA+ or the ULTRA++ option, you will be able to focus on your swimming while our team takes care of the rest.

Critical Swim Speed: what is it and why should you care?

This blog is written by Tom Jenkinson, Coach at Envol, who are providing training support for UltraSwim 33.3 in 2024

If you’ve been swimming a while you have probably come across Critical Swim Speed (CSS). But what exactly is it, and how can you use it to improve your swim times?

What is CSS?

Critical Swim Speed (CSS) represents the highest intensity that is sustainable for a prolonged duration, without eliciting maximal oxygen uptake (V02max) it is just above the Lactate Threshold (LT2) and Maximal Lactate Steady State (MLSS) but lower than the velocity at VO2max.

In the below graph, Swimmer 3 is trained for events 400m or shorter (like the majority of swimmers) faster over shorter distances but can not sustain as high a percentage of that speed over longer distances. Swimmer 2 “appears” to be the slower swimmer, and in regular Masters training might even think they are – but in reality, she is the best endurance-trained and has the best CSS pace!

CSS Modelled Distance Time Relationship. Graph provided by Tom Jenkinson

How do I get a CSS value?

To get a CSS value you do two maximal time trials of 400m and 200m:

1. Begin with a 400m time trial, starting from a push (not a dive), and note down your time.

2. Take sufficient rest or recovery after the 400m trial to FULLY recover and be prepared for a maximum effort in a 200m time trial.

3. Swim a 200m time trial, starting from a push (not a dive), and record your time.

You then use a CSS calculator to get your CSS Pace. On this MyProCoach calculator, you can print out your zones. If you use TrainingPeaks (or similar) you can also enter this value as the Threshold Pace in Training Peaks on the desktop version Under Settings -> Zones. The app will work it out from your CSS value and they are set you will see them in the mobile app too.

For mathematicians, CSS is obtained from the modelling of the distance-time relationship using the two-parameter model and is the angular coefficient of the linear regression between the distance (x-axis) and the time (y-axis).

The zones we use are calculated as a percentage of Threshold Pace (CSS)

1. Zone 1 = 77 to 87%

2. Zone 2 = 87 to 94%

3. Zone 3 = 95 to 98%

4. Zone 4 = 99 to 104%

5. Zone 5 = >105%

You can think of these zones as five different “gears” and you should use these different gears during your swim training. See Swimming and the Principle of Least Action.

Can you give me a real example?

So for a swimmer with a CSS pace of 1m50s per 100m, the zones/gears would look like this:

CSS Based Zoning System. Graph provided by Tom Jenkinson

What is the benefit for my swim training?

If your ambition is to be a better distance swimmer, it is time to train like one!

Turning you into “a diesel engine”.

•   As a distance swimmer, aerobic capacity is key

•   Anaerobic speed work is a complement, not a replacement

Many swim systems use CSS but Swim Smooth (Paul Newsome) popularized CSS-based training with the use of Finis Tempo Trainers at or near your threshold (short rests), which we could also label sweet spot training.

This is different from traditional high-volume competitive swimming and master’s swimming programs.

A key factor in Paul’s philosophy was the amount of available training time for him and his athletes.

This means fewer total hours, but having a razor focus on doing a relatively high proportion of them at sweet spot intensity.

What is Sweet Spot intensity?

Sweet-Spot – where you are placing your body under sustained stress, without inducing high levels of fatigue… in other words the sweet spot between intensity and volume.

In the zoning system above this is focused on Zone 3 where…

You train specificity – neuromuscular adaptations and skill acquisition at this “race” pace.

On a cellular level, training at this intensity increases your mitochondria density – the mitochondria are the powerhouses of the cell and, by increasing your mitochondria density, you’re making your body able to create energy more easily.

If you’re limited on time and pool access, you will want to maximize what you do have. Sweet Spot offers the most bang for your buck in terms of training time.

Rather than slogging away for hours in the pool, sweet-spot training produces similar physiological adaptations and training effects from a much shorter session.

“You might not like it, but it is good for you!”

Example – What is the best way to pace this main set?

1800m as 2x Though the following (FS = Freestyle and RI = the Rest Interval in seconds):

• 1 x (25 FS) :10RI

• 1 x (50 FS) :10RI

• 1 x (75 FS) :10RI

• 1 x (100 FS) :10RI

• 1 x (125 FS) :10RI

• 1 x (150 FS) :10RI

• 1 x (175 FS) :10RI

• 1 x (200 FS) :10RI

Which option is best with the objective of optimal aerobic stimulus?

1. Go out at Z4/5 but then fade and do most of the duration at Z1/2 pace

2. Have a nice comfortable Z2 swim

3. Pace consistently at Z3 ≈CSS+2 to +5

4. Skip the rest and do two continuous 900m swims

Spoiler – Answer 3 is the correct one! But I see the other alternatives used all the time!

“If you are swimming less than 5x per week, having easy swims is a waste of time” Coach Joel Filliol

I have seen people using beepers (FINIS Tempo Trainers) to pace sets. How does this work?

There are two common pacing protocols CSS+X/100m and RM Sets:

CSS+X/100 is a STAY ON PACE protocol

• CSS+0 would mean swim at your CSS pace/100

• CSS+5 would mean swim at your CSS pace/100 +5s

• Example; swimmer A has a CSS pace of 1:40/100 or 100 seconds

• Take 100 and divide by 4 to give you 25 seconds

• To pace at CSS+0/100 In mode 1 set the timer for 25s and then aim to hit the beep every 25m as you touch the wall

• For every whole second (i.e., CSS+1) add 0.25 to the timer for a 25m pacing prompt. 

RM (Red Mist Cycles) is a START-ON (start-time) protocol

• Where you swim faster than the beep to earn rest

• The same swimmer A takes her CSS+0 value and divides by 2 to give 50s (RM0)

• RM5 would be start every interval on 55s

• To start on RM5, in mode 2 set the timer on 55

• Beet the beeper to gain rest and start on the next beep

But my CSS test results don’t improve?

See your CSS test result as a way to set effective training paces. Avoid seeing it as an objective measure of your potential swim performance, after all, we are only setting a 100m pacing metric. 

Let me take a parallel from running. Imagine you have a threshold run pace of 4:00 minutes per kilometer. That gives you a pacing of 24 seconds per 100m. Let’s say you improve that to 23 seconds per 100m that might not seem much but it is a full 10s faster per kilometer or a new threshold pace of 3:50 minutes per kilometer. In terms of predicted run race times this makes a huge difference:

Because water is far denser than air paces and predicted race times across distances are even more compressed, therefore even a fraction of a second improvement that may well not be seen in the test, will manifest itself on race day. The most important thing is that you are training in the right pace zone to get optimal training stimulus.

The other thing to remember is that even if your pace at LT or VO2 doesn’t change significantly over a series of training blocks, what you are doing is training to hold a higher % of that pace for longer. That is what makes you a competitive distance swimmer!

Are there any downsides to CSS training?

Getting the pacing right on the time trials can be difficult for less experienced swimmers which can give inaccurate CSS values.

Not recovering enough and therefore getting a slower-than-possible time on the 200 would give you a faster predicted CSS. This is a common issue!

Swim training at a high % of threshold pace can be perceived as “stressful” and takes away the enjoyment of swimming for some people, whilst others like it. Remember CSS+0 is Zone 4, you can get the aerobic stimulus you need in Zone 3 without crushing yourself every session.

It requires discipline. Many people have difficulty staying on a pace that feels too easy at first. The first minute or so will feel “too” easy but stick to the pace anyway.

I would also argue that this kind of sweet spot training is more appropriate for more experienced swimmers (let’s say 1:45/100 or faster). It could be more beneficial for developing swimmers to train at slower paces where they can have more focus on developing their technique. Technique and swim skills can have a greater impact on these swimmers’ development than focusing on Z3 swim fitness.

How do you use it in your training?

I use threshold “CSS” pace and the Zoning system to ensure I train “where I am” at the right intensity for my current level of swim skill and fitness.

I retest approximately every 6 to 8 weeks.

I don’t swim every session based on pace – in many of my sessions, I just swim on the feel/perception of effort as per the zoning system.

I like to seed some CSS-paced sessions throughout my blocks to “keep me honest”.

I like to think in zones instead of a fixed pace. Zones give me a span that allows me some flexibility to adjust depending on how I am feeling that particular session, and to not beat myself up if I can’t meet a very precisely prescribed pace target in a given session.

I usually have a few long OW swim events (no gear) during the season, where these Z3 swimming sets become a prioritized aspect of my swim training especially when constrained on weekly volume.

For technique development, I incorporate fartlek multi-pace swimming e.g. X meters EASY + Y meters HARD (and vice versa) this has the intention of being able to focus on your technique during the easy duration and then developing your technique to be able to “hold on” and develop your swim skills to be able to swim faster.

Perceived exertion by zone; easy, steady, mod hard, and hard is used in many of my sessions as it is relevant across different sets with different combinations of gear in workouts that are intended to develop swimrun-related performance.

Final words from Coach Wayne Goldsmith

“Swimming fast is about the swimmer’s capacity to maintain maximum speed, outstanding technique, and brilliant skills. You don’t learn this by swimming a lot of laps at mediocre speeds with terrible technique and awful skills.”

Oceans7 World Record Holder Andy Donaldson becomes Global Ambassador for UltraSwim 33.3

From left to right, Jay Prchal (Andy's Mentor), UltraSwim 33.3 Founder and CEO Mark Turner and far right Andy Donaldson at the finish line of #2Montenegro October 2023. Image by Lloyd Images / UltraSwim 33.3

We are delighted to announce that Andy Donaldson will be joining us at UltraSwim 33.3 as our Global Ambassador for at least the next two seasons of our epic adventure swim race series.

Many of you will know Andy already through his remarkable accomplishments in swimming, most recently becoming World Record Holder for the Oceans 7. In fact, not only did he become the first person to complete the 7 challenging ocean swims in less than a year, he did it in the record-breaking (cumulative) time of 63 hours 2 minutes beating the previous world-best of 64 hours 35 minutes.

More importantly, some of you will know Andy on a personal level after he attended #2Montenergo. We actually overheard someone say they thought he was ‘the nicest guy in swimming’... Andy is also a powerful advocate, supporting the benefits of swimming for mental health. 

As we grow our series, with the ambition of reaching five international events in 2025, and eight by 2027 - we’re excited to have experienced voices such as Andy and his Mentor Jay Prchal with us.

One of the first things we will launch with Andy and Jay is brand-new event preparation endurance swim camp immediately prior to #5Montenegro. Led by Andy, supported by a super qualified group of coaches and experts for example in nutrition, the camp offers an exclusive opportunity to arrive on the 33.3 startline perfectly prepared. There are a few spots remaining, please email susie@ultraswim333.com if you are interested.

When asked about his new role as Global Ambassador for UltraSwim 33.3 Andy said, “UltraSwim 33.3 is an event with everything - fun, challenge, well-organised safety, and adventurous open water swims in beautiful locations.

However, what makes it truly stand out is the fantastic sense of support and camaraderie. Whether you're a seasoned swimmer or new to open water, people from all backgrounds gather to swim at UltraSwim 33.3, creating an incredible environment and community for developing genuine friendships.

For me, UltraSwim 33.3 embodies all the best aspects of open water and has something special for everyone.”

UltraSwim Founder and CEO Mark Turner said, “When Andy attended UltraSwim 33.3 we discovered a natural ambassador for our brand. He represents everything our event is about, he is generous with his time and has valuable skills and experience he can share with our swimmers. We also respect and support Andy’s work around mental health advocacy - we have seen the power swimming has to change people’s lives and together we believe we can act as a force for good in this space. 

“I very much look forward to him becoming part of the team.” 

As our Global Ambassador, Andy will attend the UltraSwim 33.3 events and act as a support for the swimmers onsite, as well as offering advice and support in the run-up to each event via the Webinars and WhatsApp chat groups.

We’re even thinking about challenging Andy to swim the 33.3km in one go on the final day and meet you all at the finish line… what do you think? 😉

If you would like to read more about Andy’s achievements and passion for mental health advocacy, why not check out this article on Outdoor Swimmer Magazine

ARE YOU READY TO LEAVE YOUR COMFORT ZONE BEHIND IN 2024?

Ahhh the good old ‘new year, new you’ - how many times have we all heard that before? How many times have we all committed with the absolute best of intentions to exercise more, drink less, eat healthier (to name a few of the most popular)? According to Forbes, only 6% of people who make a New Year's resolution actually commit for the full year. Perhaps this sounds familiar. 

At UltraSwim 33.3 we’d like to challenge you to step out of your comfort zone in 2024, and we plan to be here every step of the way to ensure that 6% figure isn’t applicable to our swimmers! 

Now… stepping out of your comfort zone might mean going all out by committing to swimming 33.3km, the iconic distance of the English Channel, somewhere beautiful like Croatia, with a bunch of awesome swimmers from all over the world (OK #3Croatia swimmers - we see you!) and for some it might mean going the extra mile in smaller ways, that will eventually lead you to doing something on your bucket list (such as UltraSwim 33.3 😉). 

Review left on RaceCheck by Michael Lemmel Founder of ÖTILLÖ & Swimrun

However, for some of you, it might look a little different - perhaps you’re a solo swimmer not used to events, perhaps you’re used to a certain swimming routine and want to consider breaking out of it, or perhaps you’re looking for your next big fitness goal, plain and simple! Whatever it is, we are here to say do it. Because from witnessing our swimmers’ stories in 2023 and those smiles on the finish line, we guarantee you won’t regret it.

If #2Montenegro taught us anything, it’s that everyone’s reason for stepping out of their comfort zone is extremely personal, you might just feel ready to take the next step or you might have a specific reason to want to push yourself. In his book ‘Do Hard Things’, Steve Magness talks about the importance of cultivating resilience to not only become happier and more successful but in fact to be ready to face the inevitable hardships that life will ultimately offer up along the way. Something open water swimmers usually know a thing or two about!

At UltraSwim 33.3, we have been privileged to witness the journeys of our swimmers on a personal level and we have been in awe of the level of mental toughness shown. From the swimmer who chose to do her first event after losing her husband, to the guy who only began swimming with only five months to the start line, or those who are physically challenged proving to not only themselves but others that the impossible is in fact possible, you inspire us.

Our only goal here at UltraSwim 33.3 is to provide a platform to help you achieve your goals.

So go on, step out of that comfort zone in 2024, because after all, that’s where the magic happens!

Here are three pieces of content our team loves to get you started…

AN EPIC FIRST YEAR FOR ULTRASWIM 33.3 - HOW DID WE GET HERE?!

Hi everyone,

Mark Turner here, Founder of UltraSwim 33.3. As 2023 comes to a close, I wanted to take a few moments to reflect on what this year has meant to us at UltraSwim 33.3 and most importantly, what I hope it has meant to our swimmers - both those who are now wearing their 33.3 Finisher Droplets with pride, and to those of you that are thinking about making UltraSwim 33.3 your big goal for 2024!

I started UltraSwim 33.3 for the same reason as every other crazy idea in sport I’ve been involved in for the past 30 years - to inspire people with an event that pushes both the competitors out of their comfort zone, bringing such great emotional rewards at the finish line, and motivates those watching from afar to set themselves those extra ambitious goals - you know, the ones that make us better human beings once we’ve been through the mental and physical struggle of nailing them - whatever they are!

At my old company OC Sport we created a new cycling format for amateurs in 2011, called the Haute Route. For the first time a multi-day competitive (but accessible and for all levels of determined cyclist) road bike event that obsessively stayed in the mountains - across the Alps initially, then the Pyrenees and the Dolomites as it developed. I saw the power that this event had to inspire and change people’s outlook on life for the better. Ever since then, I’ve wanted to apply this same format to swimming… A journey from A to B over multiple days, which whilst tough mentally and physically, brings the participants (regardless of ranking) together as one. A solo effort for us swimmers - even more than cycling (no chatting on the way up for us!) - but what grows into a team effort, with everyone helping each other to cross the finish lines, that ultimately add up to an iconic distance. In our case an ‘Everest’ of open water, the English Channel distance of 33.3km.

Looking at the open water swimming world in 2018 when I started to work more seriously on making this happen, there were hundreds of great one-day swimming challenges all over the world, some iconic, some just local, but all great fun. But almost no multi-day events - apart from a gruelling skins only not very accessible extreme lake to lake US challenge called the SCAR, there was just one called the Morocco Swim Trek (NB not related to the world’s number 1 swim holiday company, Swim Trek). Organised by a passionate swimming and nature lover called Edith Molina, it takes place in a remote corner of Morocco in a kite-surf haven called Dakhla each December. I’ve had the pleasure (and pain!) of doing this super and very wild 30km course between the Sahara’s sand dunes a few times now, and again a few weeks ago as my only personal swim challenge for 2023 (UltraSwim 33.3 has taken all my time up!). Whilst not the same approach in terms of the ‘customer offer’, the sporting concept is similar to what I always imagined for UltraSwim 33.3 - and has equally amazing results on the emotions of the 100+ swimmers that take it on. Edith has been a pioneer, and my first participation back in 2018 reassured me that the multi-day format in swimming is THE category for the future.

Together with my amazing little hard-working core team of Susie in Mallorca, Nathaniel in Brazil and Hayley in the Balkans we managed to create our small scale test event (#1) in September of 2022 and we were blown away by how well the format worked and by the bonds that were created. At first, we were nervous to see how it could scale up to sellout our second (but first public) event #2 of October 2023 in our original venue of beautiful Montenegro - but we weren’t to be disappointed - an incredible community of 120 swimmers from all over the world formed for four memorable days.

We were once again reminded of just how incredible and different the open water swimming community is too - so diverse in every sense of the word - accessible to those also who can’t easily compete in the playgrounds where gravity pins us down, a sport with so few boundaries or restrictions. Amazing people, often with extraordinary back stories, show us the emotional euphoria of nailing a 33.3 seems to help people turn to new pages in their lives, putting painful chapters behind them. We all know swimming has some magical powers for mental health - but our multi-day challenge format seems to be a catalyst to take this to another level.

Our mission is now clearer than ever - be the facilitators for these life-changing moments for many - or simply of course an epic adventure swim challenge in amazing places for others. Either way, we wish to have a lasting positive impact on people from all walks of life, with a common passion for swimming. And do it in a way that helps not hurts the health of our playground, the ocean.

So, to everyone who has been involved in our events so far (and those of you who will be involved in 2024), from our swimmers to our commercial partners, to non-swimming other halves supporting their loved ones passion, I’d like to express a heartfelt thank you for putting your trust in us.

We can’t wait for #3Croatia and #5Montenegro in 2024!

Happy New Year! ✨✨✨

Mark, Nathaniel, Susie and Hayley and the team!

INTRODUCING THE F3 PROGRAM

Did you know we have a program during our events that looks after friends, family and fans? We know it's tough sometimes for swimmers to leave home so we have an integrated program that allows everyone to feel a part of the event with plenty of time to relax once swimming is over each day. #2Montenegro was a huge success, here's to #3Croatia!

We feel strongly that our adventure is for everyone, that's why we've created an optional package to bring those you love alongside you during your UltraSwim 33.3 journey.

Your tribe can be involved, but not consumed by the event the way swimmers are!

Also, there are a limited number of places to volunteer and play an active role in the support team for the event - on the boats, at the feed stations, or if you are an experienced kayaker, in the on-water safety team.

"My experience as a partner from this year’s Montenegro race was incredible! I’ve supported my partner in multiple sports adventures throughout the years but I have to say that this was the only event where I felt so included and really part of every step of the experience!" - Estefanía

Drop us an email to find out more 👉 ultraswim333@gmail.com