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Top 3 Rottnest Channel Swim Rules for Success


Guys, it's finally here! 4 more days to go before go time! As of this week, you are officially on the home stretch I wanted to pass on my 3 golden rules for this week! Rottnest Channel Swim Rule Number 1 - DO NOT TALK ABOUT THE WEATHER!

Everyone is posting about what they think the weather might or might not be, but at the end of the day, it doesn't matter. You'll still have to get in there and swim 19.4 km to the island. This is open water swimming. The weather is a part of the game.

This means there is 0 benefit in YOU the swimmer checking the weather forecast every 5 mins and getting yourself all worked up about it. The only person who needs to worry about the weather is your skipper, who doesn't need to talk to you about it.

  • Swim the same way you have prepared to swim.

  • Keep your pre-swim preparation the same.

  • Stay off the Rottnest Channel Swim Facebook Groups, stay away from the news and avoid the people in your training squad that want to talk about it!

Like when kids stand out the front of the classroom before a test discussing what they THINK might be in it, these same people don't know and at the end of the day, if you're prepared, it won't matter!

Rottnest Channel Swim Rule Number 2 - Prepare for the worst, and hope for the best.

Just because we can't talk about the weather doesn't mean we shouldn't be prepared for it!

Making sure you have more than enough fuel for your crossing, have all the medication you might need and have plenty of warm weather gear can often be the difference in navigating the swim or falling short. 

  • Extra feeds for when the fatigue kicks in can be the pick me up you desperately need.

  • Anti inflames, pain relief and sea sickness tablets can help you manage your body if it starts to give up.

  • A warm blanket or jacket could be lifesaving in an emergency.

You will not regret having stuff left over but you will regret not having something when you need it!

Rottnest Channel Swim Rule Number 3 - Eat, Sleep, Drink, Repeat!

This is essential, your entire focus should be on nailing these 3 pillars of recovery and preparation.

Eat so you have enough fuel, not only for race day but to manage the adaptation your body is going through during this lead-in week. Give your body all the fuel it needs to maximise the work you have put in!

Sleep not only because you will probably have a terrible night's sleep the night before but also so you give your body the opportunity to rest and recover! Sleep is your body's best opportunity to do this, so make sure 8+ hours is a non-negotiable from this moment on!

Drink enough so you are feeling fresh and focused every day leading up to the event. Nothing stresses your body out more than dehydration and it is one of the most simple things to get on top of. Especially with the weather we are having!

Keep drinking water, and getting your electrolytes in so dehydration will not be your downfall come race day.

If you nail “eat, sleep, drink, repeat” then you can look at getting some extra help from ice baths, massage guns, compression gear and so on!

Speaking of.

If you're looking to get an extra bit of recovery in before the swim and you are nailing eat, sleep, drink, repeat I'm going to offer you the opportunity to come down to Formidable Strength & Conditioning on Thursday and Friday before the swim and use our recovery gear for free! 

All you need to do is book in using the link below. 

If you have any other questions please feel free to let reach out.

As always I'm here to help!

If I don't get to see you before the race I wish you all the best of luck and hope to hear about your successful swims in the future!



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