Milestone map
Milestone map
3 milestones
Establish 5km pool endurance base
8–16 weeks of pool training (3–4× per week)
Swim 5km continuously in a pool. This is the required base before attempting 5km open water. Pool 5km should be completed in under 2 hours to have the endurance for open water conditions, which add time due to navigation, chop, and current.
Proof required
Submit: (1) pool session record showing 5km completed in a single session; (2) total time recorded.
What gets checked
- 5km completed in a single pool session with no extended rest stops
- Time is recorded — not estimated
- Session is recent (within 8 weeks of targeting the open water event)
Common mistakes
- Attempting 5km open water without first completing 5km in a pool — cold and waves add 20–40% to effort
- Relying on wetsuit buoyancy rather than building genuine swimming fitness
Powstik Guide
A continuous 5km pool swim, timed.
Steps
- Build weekly distance gradually.
- Settle into a steady breathing rhythm.
- Plan how you'll count lengths.
- Swim 5km in one session and record the time.
Template
Date: Pool length: Lengths: Total distance: Time: Stops (if any):
What gets sent back
- Distance split across sessions.
- No time recorded.
- Kickboard or pull buoy for most of it.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check 5km is continuous in pool — not split across multiple sessions
- Verify time is from a watch — not estimated
You'll sign in first, then come straight back here.
Complete 3km+ open water practice swims
4–6 weeks
Complete two open water practice swims of 3km or more at a permitted venue with safety cover. Practise feeding (consuming gels or carbs mid-swim every 30–45 minutes) and pacing for extended duration. Log water temperature, wetsuit use, and navigation landmarks used.
Proof required
Submit: (1) GPS tracks of both practice swims showing route and distance; (2) notes on pacing, feeding, and any navigation issues encountered.
What gets checked
- Both GPS tracks show 3km minimum continuous open water routes
- Feeding strategy is documented — not just mentioned
- Both swims are at supervised venues — not solo unsupported swims
Common mistakes
- Neglecting nutrition — bonking mid-swim at 5km leaves you in danger
- Using the 3km practice as a race effort rather than steady-state pacing practice
Powstik Guide
Two 3km+ open water practice swims with GPS.
Steps
- Check with a doctor first if you have a health condition.
- Swim only with supervision or safety cover.
- Track each swim with GPS.
- Note pacing and feeding.
Template
| Date | Venue | Distance | Time | Notes (pacing, feeding) | |------|-------|----------|------|-------------------------|
What gets sent back
- Missing sessions.
- No GPS or device data.
- Log filled in later.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Verify GPS shows open water route — not pool
- Check feeding strategy is mentioned — essential for this distance
You'll sign in first, then come straight back here.
Finish an organised 5km open water event
Event day
Complete a 5km open water event at an organised, sanctioned race or club event. Your finish appears on official results. FINA/World Aquatics category or equivalent event gives the most credible proof but any organised 5km with a course measurement and safety cover counts.
Proof required
Submit: (1) official results screenshot or finish certificate showing your name, event, distance 5km, and date; (2) GPS track of the event swim if your device was running.
What gets checked
- Event documentation shows 5km minimum — not a 4km course
- Results are from an organised event with official distance certification, not self-measured
- Safety cover at the event is standard (inherent in organised events)
Common mistakes
- Attempting 5km open water without completing the pool and practice swim prerequisites
- Choosing an event beyond your current fitness and DNF-ing — undermines the credential
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Confirm results page is from an organised event — not a self-timed solo swim
- Check distance is stated as 5km minimum on the event documentation
You'll sign in first, then come straight back here.