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A woman swimming in a pool

Swim 5k or 10k in June

Make a splash in June to raise money for Age UK.

Take to the water. Raise some money. Support older people.

  1. Register


    Sign up and we will send you everything you need.

  2. Select your distance

    Select your distance

    What'll it be: 5k or 10k?

  3. Set up your fundraising page

    Set up your fundraising page

    Get your first donation and we'll send you a t-shirt!

  4. Do your challenge!

    Do your challenge!

    Feel good and know you are making a difference.

Join the Facebook group

Get encouragement for the challenge. Share progress, cheer each other on and get inspired.

Track your swims

Download our free swim tracker to help you monitor your progress and achieve your goals.

Who you're helping


Retired schoolteacher Sheila, 77, has lived alone since her husband died in 2007.

Having polio as a child has meant she’s spent later life needing a wheelchair, with circulation so poor she desperately feels the cold.

Sheila is so worried about the cost of living. She sits in the local library for warmth, and turns the lights off and goes to bed at 7pm to save money.

Thankfully, Shelia heard about the Age UK Telephone Friendship Service and was matched with Rianne. Their regular chats have proved a lifeline for Sheila, giving her something positive to focus on and a reminder there is someone who cares.

Health and safety

  • Taking part in this challenge is at your own risk, so please do assess your ability and safety before signing up. Age UK is not liable for any injury or damage to you that might occur because of your participation.
  • Take the challenge at your own pace and choose the distance right that's suitable for your level of fitness and ability.
  • If you have any concerns about your health or fitness, please speak to your doctor before taking part.
  • Age UK strongly encourages participants to swim in the presence of a lifeguard and advises participants take extra care if choosing to swim in the wild.


Frequently Asked Questions

How do I register?

This event is free to take part in. You can simply complete the form here to register and join our Facebook group.

We will be sharing updates on the Facebook Group and via email on how to take on the challenge. We encourage everyone to set up a fundraiser to raise money for Age UK.

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How does the challenge work?

Participants are challenged to complete a 5k or 10k swim throughout the month of June. The challenge officially starts on 1 June and ends on 30 June. But if you’d rather build up the distance later on in the month and start on a different date that suits you, that’s fine too.

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How do I set up a fundraiser?

You can set up a fundraiser on Facebook or JustGiving.


To set up a FB fundraiser page, you can follow this link.

To edit your page once it’s been created, follow these steps:

  • Go to
  • Click ‘Edit fundraiser’.
  • Click three dots next to the Share button and click ‘edit fundraiser’.
  • You can change your header photo, fundraising target, description and end date.
  • Click save.


To set up a JustGiving page follow this link.

You will be prompted to log in, if you have an existing account, or to set up a new one.

Once you have done this follow the steps:

  • Select what event you are doing ‘Cold Shower Challenge’.
  • Choose your Fundraising page URL– this is the link you’ll be sharing with friends and family when asking them to donate.
  • Click ‘Create your page’ and job done.

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Is there a deadline to join?

You are welcome to join the challenge whenever you want, but we recommend joining as soon as you can, so you have plenty of time to complete the distance in the month and raise as much money.

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How do I track my progress?

You can download the tracker here and keep track of all your efforts.

We don’t recommend any specific tracking apps for the challenge but lots of the other supporters are sharing their recommendations in the Facebook group, and you can download our online tracker here.

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What if I raise money in a different way?

If you wish to raise money offline, that's fine.

Here is a sponsorship form you can use.

You can pay your fundraising in online on our website.

Contact us on and we can send you the bank or cheque details.

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How do I share my fundraiser?

To share your fundraiser in emails, whatsapp or on social media you need to go onto your fundraising page and you will see a ‘Share’ button and click ‘copy link’ or directly choose the platform you wish to share the page on.

You can paste the link into your emails at work, on other social media sites or message your friends and family directly via mobile.

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How will the money I raise help older people?

We are very grateful for every pound you raise for Age UK. Find out how the money you raise will help older people who need support.

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Where can I join the Facebook group?

You can join the Facebook group here and get lots of tips and support from the community.

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How much do I need to raise?

There is not a specific fundraising target, but we suggest aiming for £90 (you could ask 9 friends or family members to donate £10).

And remember: once you get your first donation, we will send you an Age UK t-shirt.

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How do I get an Age UK t-shirt?

We will send you your t-shirt once you get your first donation! It can take 7-10 days to arrive, but it will be sent in the post as soon as possible for you to wear with pride.

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What is the equivalent of 5k and 10k in pool laps?

In a standard 25 metre pool you will need to complete 200 laps to reach a 5k target and 400 laps for 10k target.

A ‘lap’ meaning one length of the pool.

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