The mile-long club: the last lengths loom

The purpose of the Swim Ireland’s Swim for a Mile challenge is twofold. Swimming is a sport for life and the programme aims to give you a goal, and help you to become not just an accomplished swimmer but a swimmer for life. Secondly, the programme is aimed at helping you achieve the requisite amount of weekly physical activity a healthy adult needs and, in order to do so, you need to be able to swim continuously for a period.

We hope you have enjoyed the programme and that it has empowered you to rise to the challenge of swimming a mile. Here are some practical tips before you do so. And remember, it is not just about swimming the mile and leaving it at that. This is the start of your Swim for Life journey and there are many more stages along the way.

1 You are now getting so close to the final challenge. At the start, a lot of people were unsure how to predict their final time, and that is very normal. With all your training, your fitness and speed in the water will have increased, so your estimated time may now be a bit off.

A very rough way to check is to time yourself for 100m at a steady comfortable pace. Then times this by 16 and add on at least five minutes to approximately work out your time for the mile. If you are way out on your estimated time, email swimforamile@ swimireland.com so you can be allocated the correct lane.

2 It is a good idea to plan the journey you will need to make to the pool where you will be completing the challenge. If you're completing the final challenge during peak hours, allow yourself some extra time to get to the pool so you are as relaxed as possible. See swimforamile.com for a list of participating pools.

3 Keeping hydrated during your training sessions and the challenge is vital, so ensure you have a recognisable water bottle and then make it yours by either writing your name on it or putting a band around it so it is easily distinguishable. This will also help when you come to the pool to complete your Swim for a Mile Challenge: you will be in a lane with other people, so knowing your bottle saves any confusion.

4 If you haven't already managed it, try to get comfortable with your goggles. Taking off the adjustment strap at the back and tying the straps in a knot where they are tight but comfortable is recommended as there is less chance of leaking. Getting to grips with the little things will make you feel at ease when it comes to the challenge.

5 If you haven't mastered the tumble turn or the swivel turn, don't worry. You will have plenty of time after the challenge to keep practising. If you want to try the swivel turns during the last few sessions, aim to get in and out of the wall quickly, allowing you to use the momentum from the turn to carry off the wall and make the next length slightly easier.

6 For the challenge, being in a lane of similar speed and ability is key but very hard to predict, so be aware that during the challenge a Swim Ireland official may need to move you into a different lane to keep the lanes flowing smoothly.

7 During the challenge, if you need to stop for a break or to take on some fluid, it is important to move to the side of the lane to avoid other people having to stop, and to ensure the other swimmers in your lane have space to turn at the wall and carry on swimming.

8 When you are swimming in a lane with other people during the challenge, overtaking is not recommended unless you are very experienced. To avoid people getting held up for long, if someone touches your feet in the middle of a length this is an indicator that they are trying to get past. So when you reach the wall, stopping to let them past will ensure there is a smooth rhythm in the lane.

9 Before you start the challenge it is important to be aware of the direction the lane is swimming in. Being aware of whether to go clockwise or anticlockwise in a lane will prevent accidents. If you are unsure, there are usually signs at the end of the lane. You will be informed of the direction of the lane during the challenge.

10 The most important tip before the challenge is to enjoy yourself. Be proud of how far you have come from Week 1. You have put in all the work and overcome those fears or techniques you found difficult. All the practice will serve you well on the day.

You can join our 12-week Get Swimming programme at any time: see irishtimes.com/getswimming for more information, articles, videos and the 12 weeks of training plans. For more about the Swim for a Mile challenge, which takes place from May 18th to 22nd, see swimforamile.com