One Hour at a Time: How Laura Russell and her team conquered the English Channel swim relay

Laura (second from the right) and her relay team

Before anyone is granted a pilot boat or a tidal window for an official English Channel crossing, they must prove they can survive the cold. Under strict governance by the Channel Swimming Association (CSA) and the Channel Swimming & Piloting Federation (CS&PF), relay aspirants must complete a non-wetsuit qualifier: 90 minutes in water under 16°C, a 60-minute recovery out of the water, and another 60-minute swim.

Women in Tri UK mentor Laura Russell took on this epic challenge with a team brought together across WIT UK, 10IronWomen, and the charity Aspire. Here is how she navigated the rules, the marine life, and boat life to cross the world's busiest shipping lane.

Meeting the Channel Qualifier

The team celebrating successfully completing the qualifier

Completing an official Channel qualifier requires standard swimwear only, with no wetsuits allowed.

"My qualifier in early June was done in Margate tidal pool at 14.4°C," Laura shares. "I cried on the way to the beach because I was so afraid I’d fail and let the team down."

Laura completed her qualifier through Aspire, a charity that has managed Channel swims for over 15 years, providing logistics, boat captain relationships, and experienced volunteers. The standard applies universally across all swimmers regardless of gender for safety reasons.

The test wasn't just about the temperature."The hardest thing about my qualifier, apart from how cold it was, was being stung on the neck by a jellyfish and breaking my goggles in the ensuing panic! I still had 30 minutes to go, but luckily one of my teammates gave me her goggles so I could continue." 

Relay Mechanics and Boat Life

Channel relays follow a precise rotation. Teams consist of six swimmers, with order suggested by an Aspire boat leader based on training insights and sea conditions. Laura took spot number six in her team's rotation.

The order can be adjusted right up until each swimmer enters the water, but once the rotation begins, it is locked.

How the Relay Works

• Strict 60-Minute Stints: Swimmers stay in the water for exactly 60 minutes. A 10-second countdown signals the next swimmer to jump in behind. Once the new swimmer starts, the previous swimmer climbs aboard.  

• Distance Varies: Depending on tidal strength, a swimmer covers between 500 metres and 7 kilometres in their hour.  

• Zero Exceptions: If a swimmer fails to complete their full hour in the water, the entire team is disqualified and the boat returns to Dover.

Between stints, swimmers face up to five hours of downtime on the escort vessel. "I was very seasick for the entire journey, so I spent most of the time lying down on deck," says Laura. "I ate a biscuit and a tiny piece of a sandwich before my second swim. Having people cheer was actually a bit confusing while swimming, as you can't hear clearly and I wasn't sure if they were calling out warnings or encouragement!" 

Laura (right) before her next swim

The relay team having a well earned rest between stints

Mindset, Marine Life, and the Rules

"The main fear and the thing I thought about every day for months was jellyfish," Laura notes. "Because I was the last swimmer in the rotation, it was getting light by the time I had my first swim, but even the really strong experienced swimmers reported being freaked out by swimming in the dark."

On the day, jellyfish numbers were low, though Laura still experienced a few moon jelly stings on her legs and feet. "While I was swimming, my hand connected with the top of a jellyfish dome about the size of a football. They’re more solid than you expect!"

Channel swimming rules strictly enforce standard swimsuits without neoprene or leg extensions extending past the knees or shoulders. Double-capping is prohibited, though both silicone and latex caps are permitted. Passports must also be carried on board for Border Force requirements.

Cold Management and Multisport Synergy

Managing core body temperature after exiting 21°C ocean water requires quick action:  

• Strip off wet swimwear immediately and dry quickly.  

• Keep a swim cap on until replacing it straight away with a warm beanie.  

• Layer up with loose clothing and a dry robe.  

• Sip plain hot water or warm drinks.  

Reflecting on her multi-discipline balance as a triathlete, Laura made the Channel swim her total focus for the year. "Swimming the channel is a huge endeavour. I don’t think one can be a triathlete and a channel swimmer at the same time, although if I ever do the Arch-2-Arc*, I’ll take that back!"

*Arch-2-Arc involves running from Marble Arch in London, swim the English Channel and finally cycle 181 miles to the Arc de Triomphe in Paris.

Laura smiles, wrapped in her changing robe on the boat after completing her relay leg, enjoying a moment of relaxation.

Key Takeaways

• Channel swims require absolute adherence to time rotations, standard swimwear rules, and safety qualifiers.  

• Success relies heavily on trust, volunteer support, and pushing through personal challenges like seasickness or cold.  

• Ultra-open-water goals require dedicated focus, clear nutrition strategies, and warm-up routines.

Ready to Take Your First Step?

Whether you are looking to tackle open water swimming, build riding confidence, or prepare for a multisport event, Women in Tri UK provides inclusive, women-led spaces for every stage of your journey.

1. Apply for First Triathlon Sponsorship: Women taking on their first triathlon who face financial barriers can apply for direct support through our First Triathlon Programme (subject to T&Cs).

2. Find a Mentor or Guide: Connect with experienced athletes across swim, bike, run, and triathlon via our Mentorship Programme.

3. Join Local Coached Sessions: Explore regional swim, bike, run, and mechanics sessions listed on our website and Strava club.