Robben Island Readiness Guide

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Turn your Robben Island Swim dream into a reality with this online guide curated by experts. From swim and strength training to nutrition and mental preparation, here’s everything you need to know to help you achieve your goal.

Introduction

Lessons

Video – Welcome Course Overview Video – Training Plan Explained

Week 1

Lessons

Week 1 – Training Plan Pool Programs Article – Swim Technique

Week 2

Lessons

Week 2 – Training Plan Strength & Conditioning Program

Week 3

Lessons

Week 3 – Training Plan Article – Preventing Hypothermia

Week 4

Lessons

Week 4 – Training Plan Article – Recovery for Athletes

Week 5

Lessons

Week 5 – Training Plan Article – Swimmer's Shoulder

Week 6

Lessons

Week 6 – Training Plan Article – Nutrition in Sport Video – When to Snack

Week 7

Lessons

Week 7 – Training Plan Video – Types of Snacks Article – Planning Your Swim Feeds

Week 8

Lessons

Week 8 – Training Plan Video – Neck Stretches

Week 9

Lessons

Week 9 – Training Plan Video – Recovery Snacks

Week 10

Lessons

Week 10 – Training Plan Article – Getting Your Swim Recognised

Week 11

Lessons

Week 11 – Training Plan Article – Mind Training

Week 12

Lessons

Week 12 – Training Plan Your Robben Island Swim Guide

Event Week

Lessons

Event Week – Training Plan Video – Robben Island Motivation