Ultimate Fighting Championship (UFC) Interim Heavyweight Champion Tom Aspinall incorporates swimming into his 2025 training regimen to improve his conditioning. To help dive into this new challenge, he turned to British athlete and ultramarathon swimmer Ross Edgley.
Edgley became the first to swim around Great Britain, a feat accomplished in 157 days. Edgley holds the Guinness World Record for the longest non-stop swim of 510.56 kilometers (317 miles) down the Yukon River in Canada.
Aspinall admitted that swimming isn’t his strong suit, but Edgley assured that by the end of their session in January 2025, he’d move through the water like an apex predator.
[Related: The Best Beginner Workout Plan To Start Your Fitness Journey]
Warm Up Before Swimming
Edgley introduced Aspinall to a series of foundational techniques to warm up before getting in the water. According to a review published in the Sports Medicine journal, swimmers can enhance their performance through in-water and dry-land warm-up routines. (1) The warm-up includes:
- Crossover and Reach Stretches
- Lying Thoracic Rotations x 10 (each side)
- Lying Holds
“I want technique because once we’re in, if I’m giving you tips, it’s 17 degrees — pretty cold,” Edgley shared.
Swimming
Aspinall and Edgley’s opening long-distance swim between two points was intense. Edgley encouraged the UFC champion to release his emotions while in the water, which seemed to be an effective cue for moving across the distance.
Leg Kicks & Reaching
Lap swimming was next, and Edgley explained that leg kicks contribute only about 10% to overall propulsion in long-distance swimming but are highly effective for sprints. He instructed Aspinall to minimize leg kicks and instead focus on extending and stretching his arms for a more efficient stroke.
Breathing While Swimming
Edgley emphasized that breathing while swimming isn’t hyperventilating; rather, it’s tiny, controlled breaths. To maintain proper form, the feet should remain slightly elevated to stay on the surface while practicing breathing techniques.
Aspinall took a lap with this technique to significant improvement. Even the UFC champ admitted the swim felt easier. “Swim strong, not fast. Every single stroke made each one count, gliding and pulling,” Edgley explained about swimming efficiency.
Recovery While Swimming
Arm recovery during long-distance swims has a compounding effect on performance. He recommended the “chicken wings drill,” which involves appropriately engaging the shoulder before initiating the next stroke. “It’ll improve arm recovery, and that’s with some MMA fighters. When I’ve seen them, it’s a shoulder impingement waiting to happen,” Edgley shared.
Long Distance Swimming
Edgley invited Aspinall to try distance swimming. The UFC Aspinall had never swam that far — 180 meters, which is eight lengths of a pool. Aspinall trusted Edgley, confident that should he falter, Edgley would save him.
Throughout the journey, Edgley ensured Aspinall’s safety. When they returned to their starting point, Edgley was thrilled Aspinall had completed the swim. Although Aspinall admitted he felt close to giving up, even fearing for his life, he profoundly appreciated Edgley’s encouragement.
Reflecting on the experience, Aspinall acknowledged the swim as a marked achievement in his new training. Edgley affirmed the difficulty of open-water swimming and the added challenges of navigating waves and maintaining direction.
Sub-10-Second Swim
After completing the long-distance swim, Aspinall attempted a sub-10-second lap despite fatigued arms. Drawing from Edgley’s advice, he powered through the first attempt, clocking 10.5 seconds.
Edgley, impressed by Aspinall’s technique, offered a final piece of advice: vigorously kick to boost speed. Aspinall listened and dove in for another lap, smashing his previous time by 1.1 seconds for a time of 9.4 seconds.
Reference
- Cuenca-Fernández, F., Boullosa, D., López-Belmonte, Ó., Gay, A., Ruiz-Navarro, J. J., & Arellano, R. (2022). Swimming Warm-Up and Beyond: Dryland Protocols and Their Related Mechanisms-A Scoping Review. Sports medicine – open, 8(1), 120. https://doi.org/10.1186/s40798-022-00514-y
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