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Take on the distance of the English Channel (22 miles) in the warmth and comfort of your local swimming pool and with as many sessions as you need. You don't even have to do it all yourself - why not enter as a team, school or club?

Now in its 13th year, the Aspire Channel Swim helps to raise money for those with spinal injuries. Every year thousands of people take part in the challenge to swim the distance of the English Channel (22 miles), over a period of 12 weeks in their local pool, raising an amazing total of over £3 million since 1999.

How to get started:
Register online at www.aspirechannelswim.co.uk or email swim@aspire.org.uk  or call 0800 0370 880.
•Once you've registered, Aspire will  send you your Personal Record Card and Sponsorship Forms.
•Remember to record the number of lengths you swim every time you visit the pool.
•When you have completed the Channel distance, collect your sponsorship money and send it, and your Record Card, back to Aspire.
•Congratulate yourself on a job well done!