Last year, I took on the Maggie Fischer Cross Bay Swim challenge for the second time. When I looked online, I couldn’t find a training plan. So I thought I would share mine with you.
Taking on the Maggie Fischer Cross Bay Swim is an incredible goal. This 5.5-mile open-water journey is a true test of endurance, mental fortitude, and dedication. Whether you’re a seasoned open-water swimmer or transitioning from the pool, having a structured plan is your key to crossing the finish line with confidence.
This post provides an 8-week training guide to safely and effectively build your endurance. We’ll cover everything from weekly yardage to essential open-water skills, ensuring you arrive at the starting line prepared, strong, and ready for the challenge. Let’s dive into your training journey.
Laying the Foundation: Before You Begin
Success in a long-distance swim starts before you even hit the water for your first training session. This plan assumes you can swim continuously for at least 1 mile (approximately 1,750 yards). If you’re not there yet, take a few weeks to build up to this distance before starting Week 1.
Your training should be built on three core pillars: consistency, proper technique, and adequate rest. Missing a single workout won’t derail your progress, but consistent effort over eight weeks will build the strength you need. Focus on efficient strokes to conserve energy, and never underestimate the power of rest days. Your muscles rebuild and get stronger during recovery, not during the swim.
Your 8-Week Maggie Fischer Training Plan
This plan is structured to gradually increase your swimming distance, pushing your limits before tapering to ensure you are fully rested for race day. Aim for 3-4 swims per week, with at least one focused on longer distances.
Weeks 1-2: Building Your Base
The first two weeks are about establishing a routine and getting your body accustomed to regular training.
Total Weekly Goal: 6,000 – 8,000 yards
•Long Swim: 1.5 miles (approx. 2,600 yards)
•Other Swims: Focus on shorter, technique-based workouts of 1,500 – 2,000 yards. Incorporate drills that improve your catch, pull, and rotation.
Weeks 3-4: Increasing Endurance
Now, it’s time to start adding significant distance. This is where your body begins to adapt to the demands of longer efforts.
•Total Weekly Goal: 8,000 – 10,000 yards
•Long Swim: 2.5 miles (approx. 4,400 yards)
•Other Swims: Maintain your shorter swims, but consider adding some interval sets to improve your speed and cardiovascular fitness.
Week 5: The Peak Build Week
This is your most challenging week of training. Pushing through this phase will build immense physical and mental confidence for the 5.5-mile swim.
•Total Weekly Goal: 10,000 – 12,000 yards
•Long Swim: 3.5 miles (approx. 6,200 yards)
•Other Swims: Your secondary swims should be around 2,000 – 2,500 yards each. Listen to your body and don’t be afraid to take an extra rest day if needed.
Week 6: The Key Long Swim (3 Weeks Out)
This week’s training swim is your longest and most important. Completing this distance is a huge milestone that proves you have the endurance for race day.
•Total Weekly Goal: 8,000 – 9,000 yards
•Long Swim: 4.5 miles (approx. 7,900 yards). This is your dress rehearsal. Try to simulate race conditions if possible—swim in open water, practice sighting, and test your nutrition strategy.
The Taper: Resting for Race Day
The final two weeks are about recovery and sharpening up, not building more fitness. The hard work is done. Tapering allows your body to heal completely, restore glycogen stores, and feel fresh on race day. Trust the process and resist the urge to overdo it.
Week 7: First Taper Week (2 Weeks Out)
Significantly reduce your volume to allow your body to recover from the peak training weeks.
•Total Weekly Goal: 4,000 – 5,000 yards
•Long Swim: 2 – 3 miles (approx. 3,500 – 5,300 yards). Keep the pace comfortable and focus on maintaining a feel for the water.
•Other Swims: One or two short swims of around 1,000 yards are plenty.
Week 8: Final Taper (Race Week)
This week is all about staying loose and feeling good. Keep the swims very light and easy.
•Total Weekly Goal: Under 2,500 yards
•Long Swim: 1 mile (approx. 1,760 yards) early in the week. This should feel very easy, with no intensity.
•Other Swims: A very short, 20-30 minute splash a few days before the race is all you need. Focus on rest, hydration, and nutrition.
Open-Water Swimming Tips
Training in a pool is great for building fitness, but swimming in open water presents unique challenges. Make sure to incorporate open-water practice whenever possible.
Sighting and Navigation
In open water, there are no black lines to follow. You need to look up to stay on course.
- How to Sight: Lift your head just enough for your eyes to clear the water, quickly spot a landmark or buoy, and turn your head to the side to breathe as you normally would.
- Practice: Integrate sighting into your pool training. Sight every 6-10 strokes to make it a natural part of your rhythm.
Dealing with Currents and Chop
The bay will have currents and potentially choppy water. Don’t fight it; work with it.
- Chop: You may need a slightly higher arm recovery to clear the waves. Stay relaxed, as tensing up will waste energy.
- Currents: The race organizers will brief you on the currents. Be prepared to adjust your line to compensate for being pushed to the side.
Hydration and Nutrition
For a 5.5-mile swim, you will need to refuel. The event has support boats, but you should practice with your own plan.
- Hydration: Drink plenty of water in the days leading up to the race. During long training swims, practice taking in fluids from a kayak or a secured bottle.
- Fuel: Experiment with energy gels or chews during your 3.5 and 4.5-mile swims to see what your stomach can tolerate.
Enjoy the Journey
Training for the Maggie Fischer Cross Bay Swim is a remarkable accomplishment in itself. Every completed workout and every milestone reached is a victory. Embrace early-morning practices, celebrate your progress, and be proud of the dedication you’ve shown. When race day comes, trust your training, soak in the atmosphere, and enjoy every stroke of your incredible 5.5-mile journey across the bay. You’ve earned it.
I loved it and I know you will too. It’s an awesome experience. Go get it!
