Intro to cold water
A gentle, guided introduction at FLÖ
Begin with a warm welcome from Fay and learn the benefits and safety tips of cold water swimming.
Then change for a guided dip in our beautiful natural lake, with the option to warm up in the sauna between swims. Afterwards, enjoy a cosy hot drink and cake.
The Details
What to expect
Your session begins in the studio with around 30 minutes of relaxed discussion, where you’ll learn about cold water swimming, safety and what to expect, all over a warm welcome.
You’ll then head down to the spa area for a guided swim in the lake, with the option to warm up in the sauna between dips. Once finished, you’ll get changed and return to the studio for a closing chat, where you can enjoy cake and a hot drink and ask any final questions.
Session information
Duration: 1.5–2 hours
Includes: hot drink and cake afterwards
Swimming: guided dip in our natural lake
Sauna: optional warm-ups between swims
Group size: 12 spaces for a personal, supported experience
Who it’s for
Beginners and first-time cold water swimmers
Anyone feeling curious but a little nervous
Those wanting a gentle, guided introduction
Meet your coach
Fay is a Swim Teacher, Open Water Coach and Open Water Lifeguard Trainer, with a calm, confidence, building approach that’s ideal for beginners.
Her sessions are supportive, pressure-free and rooted in practical safety, helping you understand what to expect, how to enter the water well, and how to leave feeling proud, steady and more at ease in the cold.
What to Bring
To help you feel comfortable and prepared, please bring:
Swimsuit – something you’re comfortable moving in
Warm hat – keep warm for your swim
Towel – a large, warm towel is recommended
Warm layers – cosy clothes for before and after your swim
Easy to slip on footwear – sliders, sandals or wellies work well
Tow float – required for swimming at FLÖ for safety and visibility
A small number are available to borrow, but we recommend bringing your own if you have oneWater bottle
Optional but helpful:
Swim socks or gloves – especially in colder months
Warm hat – keep a dry one for after your swim
FAQs
Do I need any cold water swimming experience?
No. This session is designed specifically for beginners and first-timers. Everything is explained clearly and you’ll be guided at your own pace throughout.
What if I feel nervous or change my mind on the day?
That’s completely okay. There’s no pressure to do anything you’re not comfortable with. You’re welcome to take part as much or as little as feels right for you.
How cold is the water?
The lake temperature changes with the seasons. Fay will explain what to expect on the day and how to respond safely to the cold.
Will I have to fully submerge?
No. There is no requirement to fully submerge. The focus is on gentle entry, listening to your body, and building confidence.
Is it safe?
Yes. Safety is at the heart of the session. The swim is led by Fay Tennet, a Swim Teacher, Open Water Coach and Open Water Lifeguard Trainer, with clear guidance and supervision throughout.
Do I need a tow float?
Yes. Tow floats are required for swimming at FLÖ for safety and visibility. We have a small number available to borrow, but we strongly recommend bringing your own if you have one.
Can I warm up during the session?
Yes. You’ll have the option to warm up in the sauna between swims, as well as time to get warm and comfortable afterwards.
What should I bring?
Please bring a swimsuit, towel, warm layers, and something easy to slip on after swimming. Swim socks or gloves are optional but can be helpful in colder months. A tow float is required.
Do I need to be a strong swimmer?
You just need to feel comfortable in the water. This is not about distance swimming — the focus is on safe, controlled cold water exposure.
How long does the session last?
Approximately 1.5–2 hours, including the studio talk, swim time and closing chat.
Are there changing facilities?
Yes. Changing facilities are available on site.
What if the weather is bad?
Sessions run in most weather conditions. If conditions are unsafe, we’ll contact you in advance with alternative options.