The plan behind the story · Twenty-three hours across three Hawaiian channels made Ted Lomicka the first man to finish the Maui Nui swim
From the pool to open water, or to your first two-hour swim: a ten-week plan
Ten weeks built on how Ted Lomicka got to Hawaii: one step at a time, never alone. If you are getting going, you end swimming 20 minutes without stopping and taking a first short swim at a lifeguarded open water venue. If you already swim, you end with a continuous two-hour swim with a kayak or friend alongside, ready for a 5 km event.
Why this works
Ted Lomicka swam three Hawaiian channels without stopping in 23 hours and 47 minutes in February 2026. He did not get there in one leap. He came from triathlon, then swam 12.5 miles around Key West, three long swims in Saint Lucia and the 28-mile Kaiwi Channel before he tried the Triple Maui Nui. And when he thought about stopping after two channels, his crew talked him on.
This plan copies those two habits: add a little at a time, and never swim in open water alone. The NHS (the UK health service) lists swimming among its examples of vigorous activity and recommends at least 75 minutes of vigorous activity a week, or 150 minutes of moderate activity, plus strengthening on at least two days. Both tracks below meet that.
Before you start
- Check with a GP (family doctor) first if you have not exercised for some time or have a medical condition. The NHS advises this before you begin.
- Pool first. Every open water step in this plan follows a pool step. If you cannot yet swim, start with adult lessons; our adult swimming guide shows where.
- Never swim outdoors alone. Go to a lifeguarded lake, lido or managed venue, or swim with a friend and a kayak alongside.
- Cold water is a different sport. Get in slowly, let your breathing settle before you swim, and keep early swims short. Our guide to your first wild swim explains the safety basics and the emergency numbers.
- Kit. Goggles, a bright cap, and a bright tow float for open water. A wetsuit helps in cold water; many venues hire them.
The plan
| Week | Do this | How often | Notes |
|---|---|---|---|
| 1 to 2 (getting going) | Swim one length, rest, repeat for 20 minutes in total. | 2 to 3 pool sessions | Any stroke counts. Rest as long as you need. |
| 1 to 2 (already fit) | Pool: 2.5 km sessions with one steady 1,500 m swim; one longer swim of 3 km. | 3 to 4 pool sessions, 2 strength | Note your time per 100 m on the 1,500 m. |
| 3 to 4 (getting going) | Swim four lengths without stopping, three times, with rests. Practise looking up (“sighting”) every few strokes. | 3 sessions, plus 2 strength | Strength: sit-to-stands, wall press-ups, a plank. |
| 3 to 4 (already fit) | First open water swims of the season: 30 to 45 minutes at a managed venue. Long pool swim up to 4 km. | 1 open water, 2 to 3 pool | Practise sighting on a buoy every 6 to 9 strokes. |
| 5 (both) | Easier week: shorter sessions, same strength work. | — | Let your shoulders catch up. |
| 6 to 7 (getting going) | Build to 10 minutes of continuous swimming. Visit a lifeguarded open water venue and get in for 5 to 10 minutes near the edge. | 2 pool, 1 open water | Enter slowly. Stand up or hold the side if your breathing races. |
| 6 to 7 (already fit) | Open water: 75, then 90 minutes continuous, feeding from a bottle every 30 minutes. | Weekly long swim, 2 pool, 2 strength | Take a friend in a kayak or swim in an organised session. |
| 8 to 9 (getting going) | Build to 20 minutes without stopping in the pool. In open water, swim 100 to 200 m along the shore inside the safe area. | 2 pool, 1 open water | Stay where you can stand until you feel at ease. |
| 8 to 9 (already fit) | Long swim of 105 minutes, then 2 hours, in open water, with a crew alongside. | Weekly, plus 2 pool | Agree hand signals with your kayaker before you start. |
| 10 (getting going) | A 15-minute open water swim at a lifeguarded venue, with a friend. | Once | Your first real outdoor swim. |
| 10 (already fit) | Enter an organised open water event of 5 km (3.1 miles) or more. | Once | Pick one with safety kayaks and a cut-off you can meet comfortably. |
If it goes wrong
- You gasp or panic in cold water. Stand up or hold on, breathe slowly until it passes, and keep the swim short. Try again another day; it gets easier with practice.
- Shoulder ache. Cut the distance, use a mix of strokes, and add the strength work. Pain that lasts or sharpens needs a GP or physiotherapist.
- You want to stop halfway. Lomicka did too. Have a friend or crew with you who knows your goal; agree beforehand what “stop” means and when it is the right call.
- A missed week. Pick up where you left off. Do not double up.
Track it
After each swim, note the time, the distance, the water temperature if the venue posts it, and how you felt at the end. For long swims, note when and what you drank. Those notes tell you when you are ready to add the next step.
What next
If you are getting going, swim regularly at an open water venue through the season and try a 400 m or 750 m open water event. If you already swim, look at a 10 km event or a crewed lake crossing next year. Lomicka built from Key West to Saint Lucia to the Kaiwi Channel before Maui Nui. Each was one more step than the last.
General information, not medical advice. Check with your GP before starting a new exercise programme.