Before the Event


Would you like to swim in the open waters of Denmark prior to the event?

While it is not possible to swim in the canals prior to the event we can suggest the below list of open water swimming communities throughout Denmark.  This will give you an opportunity to train in Danish lakes, oceans and fjords around Copenhagen prior to the event.

Each of the below open water swimming communities will be pleased to welcome you to train the week prior to the event.  Visit their Facebook pages or websites for further information regarding these social training opportunities.  All levels will be catered for.

1.  Copenwater is Copenhagen’s Club for Open Water Swimming based at Amager Strandpark just outside of Copenhagen. It was founded in the Spring of 2015 and they hold multiple training sessions every week.  You can choose to swim in the more rough sea at the outside of the Strandpark or in the more calm water inside of the lagoon. If you would like to join Copenwater for some training practice contact: or contact Hans Henrik Heming:



2.   Cool Kona is an open water swim community based in Roskilde, which is a 25 minute drive from Copenhagen.

This group swims in the Roskilde Fjord, which has calm water and beautiful green surroundings with a spectacular view over the old Roskilde Cathedral and the Viking Museum.  This is a particularly unique setting for open water swimming. 

For further information: 
or contact Eline Andersen:

3.   Swimbuddy in Esrum Lake. Find a swimbuddy for regular training or just a one-off swim in Lake Esrum.

This lake offers clean water and a great view of the Fredensburg Palace Garden (  Sightseeing and swimming in one grand package. What's not to like!

Lake Esrum ( is 8 km north of Hillerød on the island of Zealand.  To travel here you can take a bike on the S-train to Hillerød and then cycle to the Lake.  A great opportunity to see a little bit of North Zealand by bike.

A lot of the open water swimmers using Lake Esum live in Hillerød so they may even be able to join you for the short bike ride to the Lake.  For more details:
or contact: Carsten Jokumsen:

4.  Svømmemakker i Buresø (Swimbuddy in Buresø).  Swimbuddy in Buresø is for everybody who would like to swim in the beautiful 2 km long lake which is perfectly suited for open water swimming.  It is located between Slangerup and Slagslunde, beachnumber K950.

The GPS address to enter is Skovvej 1, 3550 Slangerup.  There is a large parking lot in the Southern end. For more details: 
or contact Thomas Larsen from Svømmeklubben Laksen (Swim Club Laksen)



5.   Svømmemakker i Charlottenlund (English translation: Swimbuddy in Charlottenlund)
This is an open water swim community based north of Copenhagen at the beautiful Charlottenlund beach in the Øresund ocean between Denmark and Sweden.

It is easy to reach Charlottenlund beach by either bus or train from the centre of Copenhagen.  You can also easily go by bike or car.  For more details: or contact Ellen Garne: 

The below map gives you an overview of the swimming communities:


Follow this link to find other open water swim communities:

For other open water swimming opportunities go to this overview of open water swimming courses in Denmark:

Before participating at TrygFonden Copenhagen Swim it is important to train appropriately.

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Training tips for indoor swimming

It is easiest to begin your training in an indoor pool where you can measure both your distance and speed.

In this environment you can then work on building up the distance you are swimming (without breaks).  This increases your ability to stay in the water for a longer time. 
When using an indoor pool also try to close your eyes and swim in a straight line.  Navigation in the open water is very important and this will help you begin to understand how to navigate in the open water.

When focusing on increasing your physical fitness it is effective to swim intervals.  For instance 10-20 times 100m at a good pace (with 10-20 seconds break between). To help with this we recommend you to find a suitable team in a triathlon or swimming club, where a coach can assist you with technique and can also create a more specific training programme for you. Most clubs will not charge you for trying out at a team a couple of times before deciding to sign up.

Training tips for open water swimming

As well as training in an indoor pool is very important you also have to train in open water prior to the event day.  Swimming in open water is a very different experience.  There is no black line on the bottom of the pool and no lane ropes to help with orientation. The visibility is less and the water tastes different whether it is salt- or freshwater.  The weather can also affect the conditions, whether it be windy, cold or warm. Try swimming in as many of these conditions as possible and preferably several times before the event day. 

Get used to your equipment and gear – be aware of the feeling when the wetsuit takes in the cold water as you enter the water.  Practise with your goggles, are they becoming fogged up?  Get used to wearing your swimcap (the right way).  If you use a noseclamp or earplugs, are they fitting correctly?  Are they comfortable in the water?

Always be aware of the weather and water conditions.  These both can significantly affect the swimming conditions. With an off-shore wind and a strong current, it can be a long way back to shore. Never swim alone.

If swimming as part of a group, allow the slow swimmers to start, and catch up along the way. Keep an eye out for those less confident in the water.

Make yourself as visible as possible in the water so other users (e.g. surfers, boats or kayaks) can easily see you.  The easiest way to do this is by using a bright coloured swimcap, seabag or a thin strong coloured rashguard over your wetsuit.

How to keep direction? 

It can be difficult when swimming freestyle to keep swimming in the correct direction, especially if you are not used to lifting your head out of the water when swimming.  Additionally the sun and water conditions can also make it difficult (choppy water, or a bright sun).  Therefore it is important to lift your head out of the water and ‘sight’ your route. Find a rhythm where you look ahead for each 4-8 strokes. Look for a marker on land such as a windmill, a tall tree or similar to keep your bearing. If the water is calm (flat) and there are no waves it may be sufficient to just lift your eyes over the surface without affecting your pace too much.

Where can I practice?

The Danish Swimming Federation is working on different training options - both in the pool and in open water. You can find more details under ‘Before the Event’.  We will keep you updated on any further information on Facebook and our website.

You can also find several open water swimming communities on Facebook. The largest groups are: Svømmemakker i det friSvømning i åbent vand - havsvømning og open water svøm træning

Read more about the equipment which can be useful when participating at TrygFonden Copenhagen Swim Rediger

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Why do I need to use goggles? 
When swimming with your head above water your legs will sink more towards the bottom and you will find the swimming slower and more challenging.

Therefore it is recommended to wear goggles so you can put your head in the water.  When you do this your legs will sink less due to the biomechanics of how your body is in the water as when you raise your head your hips drop and so too will your legs.

Goggles come in many different types and many different prices.  It is not always the most expensive that are the best.  Some brands fit better on some heads. 

Goggles can come with advanced adjustment mechanisms or just a regular dual elastic band.  They also may have padding around the eye or have sun protected glass.  It is recommended to use light glass when you swim in open water.

Goggles will almost always become fogged in the beginning of a swim - no matter if it is indoor or in open water.  This is caused by the temperature difference between the face and the water. This can be dealt with by applying a bit of saliva on the inside of the glass, dip them in the water and put them back on. Practice this indoor prior to the event.  Preferably while treading water in the deep end of the pool. For the untrained swimmer the use of goggles is best practiced indoors to begin with.

It is important to be familiar and comfortable wearing your googles.  It may be a good idea to try several types of goggles, before you find the right fit for you.

Why should I wear a swim cap? 
A swim cap will help keep you warm in the water by keeping your head warm.  A swim cap also increases your visibility (when wearing a bright coloured swimcap).  This makes it easier for other users of the water to see you from a distance and therefore helps you swim more safely.

At most open water events different coloured swimcaps are used to distinguish between the different heats.

Depending on your personal preference you can wear your swim cap either over or above your ears.  Whatever feels most comfortable to you.  It can also be a good idea to wear your goggles under the swim cap when swimming at large swimming events.  This helps ensure you don’t lose your goggles should they be accidentally knocked/grabbed by another swimmer.

Why use a wetsuit?
The wetsuit is an important part of your safety. Primarily because it protects you against the cold water and fatigue. It gives you insulation which keep you warmer in the water and also increases your buoyancy.

A wetsuit can keep you warm for more than an hour in 16 degrees water. If you get tired, you can lay on your back with your hands behind your head to relax, taking advantage of the increased buoyancy.

It is important to gain experience with swimming in a wetsuit prior to the event as it will change your balance in the water and it can feel a bit claustrophobic the first couple of times you use it.  You may wish to try wearing a wetsuit in an indoor swimming pool before using it in open water.
Which wetsuit should I choose?
Wetsuits come in many different types. Some are cheap and can be bought in the supermarkets (30-40 EUR). They are usually for surfing and are designed to keep the body warm but are not well suited for swimming because they do not allow for easy movement of the arms and shoulders.  Therefore it is important to buy a wetsuit designed for swimming.

A good wetsuit for swimming is often somewhat more expensive (300-400 EUR). They consist of a more flexible material and has a smooth surface to reduce the water friction. Wetsuits for freestyle and breaststroke are different.  Freestyle suits have long legs while those for breaststroke have short legs and no arms. Freestyle wetsuits can also come with and without arms. The movement and sense of the water is better if it has no arms, but it will also reduce the ability to keep you warm. 

Wetsuits - how to find the right fit

  • The wetsuit needs to be of a good fit and it should be fairly tight.
  • Wetsuits are easier to put on when both the suit and your body are dry.
  • Wetsuits become more flexible when you enter the water.
  • Ask a fellow swimmer to assist with the zipper.
  • It is recommended to use Vaseline to prevent bruises - which can otherwise be very big during 5 or 10 km races.
  • Be careful of your nails.  As they can cut through the material.
  • The wetsuit needs to be tight fitting, and will feel uncomfortable the first few times it is worn.
  • It is recommended to try several different types of suits before buying one.

Can you use lard instead of a wetsuit?
If you do not want to use a wetsuit you can use lard/Vaseline or similar to keep the body warm. You need a lot of lard, probably around 1-2 kg - and it requires a certain technique and experience to apply it. Make sure the body is cold and dry when applying lard. 

In a number of FINA competitions, the use of wetsuits is prohibited due to the buoyancy and smooth surface, which makes the swimming faster. During these competitions, lard can be a necessary alternative, if the water is cold and the distance is between 5 or 10 km.

Online registration for TrygFonden Copenhagen Swim also includes the option to add post event meals and a SMS-service to receive your results.

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Online registration

You must register online for the TrygFonden Copenhagen Swim on this website.

To do this you will need to create a profile. Once you have done this it will be possible to edit your registration, find your diploma/certificate or change your heat.

SMS (Text Messaging)

If you choose to buy the SMS-service as part of your registration you will receive a text message containing your time when you reach the finish line.

In addition once the event has finished and all swimmers have come across the finish line you will receive another text with your overall placing. 


Post Event Meal

As part of your registration you can pre order one or more meals (for yourself, family and friends) from Cafe øjeblikket,  Your cheering squad and yourself will be able to enjoy this at the venue after the swim. You can choose from 3 different meals.

Participant T-Shirt:
Everyone who registers before the 31st of July will receive a participant t-shirt.  T-shirts are available in both male and female sizing options (as listed below).  Please indicate at the time of registering your size preference. 

For registrations after August 1st the T-shirt can be purchased separately for 100kr.

Male t-shirt Indicative size chart:

Size (in cms)






Width (around chest)













Female t-shirt Indicative size chart:

Size (in cms)







Width (around chest)