7 Day Ocean Swim Tour, Rarotonga and Aitutaki Lagoon Swims
Discover one of the world’s most beautiful island destinations on our Cook Islands Swim Adventure, a 7-day guided ocean swim tour across Rarotonga and Aitutaki. Designed for travellers seeking a balance of ocean swimming, comfort and immersive island experiences, this journey combines warm tropical waters, crystal clear lagoons and a collection of truly memorable moments both in and out of the water.
Your adventure begins in Rarotonga, where you’ll ease into the experience with guided lagoon swims in the calm, protected waters of Muri Lagoon. It’s also here you’ll experience one of the tour’s signature Wow-mazing highlights, swimming through the famous Turtle Alley, where encounters with graceful sea turtles are a regular and unforgettable part of the journey. The experience continues with the rare opportunity to swim with whales in season, offering a powerful and deeply moving connection with these incredible marine creatures. The journey then continues to Aitutaki, home to one of the most spectacular lagoons in the South Pacific. Here, you’ll enjoy more extensive and varied ocean swims, exploring turquoise channels, coral reefs and remote motu, surrounded by some of the clearest water in the world.
Throughout the tour, guests stay in boutique beachfront accommodation, starting and finishing at Muri Beach Club Hotel, Rarotonga, before spending the majority of the journey at Tamanu Beach Resort, offering direct access to the lagoon. Each day features guided swims of approximately 2 to 3 kilometres, with flexible options to suit different abilities. Beyond the water, the experience is enriched with authentic cultural moments, including traditional island nights where local food, music and dance bring the spirit of the Cook Islands to life.
This Cook Islands swim tour is ideal for confident swimmers, relaxed swimmers and non-swimmers travelling together. While swimmers explore the lagoons with our experienced guides, others can snorkel, kayak, enjoy lagoon cruises or simply relax in a spectacular tropical setting. Combining lagoon swims in Rarotonga with more immersive ocean swimming in Aitutaki, alongside unique experiences like Turtle Alley, whale swims and vibrant cultural evenings, this 7-day Cook Islands swim adventure delivers the perfect mix of progression, flexibility and unforgettable island life.
This swim trek is thoughtfully designed to suit a wide range of abilities, from confident open water swimmers to those who prefer a gentler pace. Each swim is guided and supported, with small groups ensuring everyone feels comfortable and confident in the water. It is also ideal for couples or friends travelling together, including those who may not wish to swim. While swimmers explore reefs, lagoons and calm island channels, non swimmers can enjoy alternative experiences such as cultural walks, village visits, snorkelling or simply relaxing by the water. This flexibility allows everyone to share the same journey, while shaping each day in a way that suits them best.
Flexible Daily Itineraries
To suit different fitness levels
Every day of this swim trek offers genuine choice, allowing you to shape your experience to suit your energy, interests and comfort level. Guided swims are thoughtfully planned and supported by our experienced team, with pacing adjusted for both confident open water swimmers and those who prefer a gentler approach. On days when you would rather stay dry or simply change the pace, a range of alternative experiences are available, from cultural activities and village visits to snorkeling or time to relax at the resort. You can be as active or as relaxed as you like, mixing swimming and non swimming days as you go. This flexibility ensures the journey feels personal, unhurried and perfectly balanced.
Wow-mazing Turtle Alley Swim
An unforgettable ocean encounter in one of Cook Island's most remarkable marine corridors
Swimming at Turtle Alley is a highlight of time spent in Aitutaki Lagoon. Known for its clear, shallow waters and calm conditions, this area offers excellent opportunities to observe sea turtles in their natural environment. Guided swims allow you to move quietly through the water, often encountering turtles as they glide over the reef or rest on the sandy seabed. The experience is unhurried and respectful, giving you time to take in both the marine life and the clarity of the lagoon. Turtle Alley captures what makes swimming in Aitutaki so special, combining calm water, abundant marine life and a sense of connection to the natural environment.
Wow-mazing Whale encounter
A rare and moving encounter with humpback whales in the open ocean
Set out beyond Aitutaki’s lagoon for an unforgettable encounter with migrating humpback whales in the open South Pacific. Known for their size, grace and powerful presence, these gentle giants pass through these waters each season. Guided by experienced crew, you may have the rare opportunity to enter the water and observe them in their natural environment. From the boat, watch for breaches, tail slaps and close interactions, often between mother and calf pairs. The experience is both awe inspiring and deeply moving, offering a unique connection to the ocean and a rare insight into one of nature’s most extraordinary wildlife encounters.
Wow-mazing Cultural Night
An evening of flavour, music and traditional island culture
A local favourite in Aitutaki, this vibrant evening brings together authentic cuisine, live music and traditional Cook Islands performance. Set against the backdrop of the lagoon at sunset, enjoy a relaxed start with drinks and live island music before a buffet of local flavours and tropical desserts. As night falls, the atmosphere comes alive with a captivating cultural show by Te Are Karioi. Dressed in traditional costume, performers share stories through rhythmic drumming, graceful movement and song, creating an experience that is both energetic and immersive. With the chance to join in and connect with local culture, this memorable evening captures the spirit, warmth and traditions of the Cook Islands.
Wow-mazing Floating Restaurant
Tera Nui Village
An evening at Tera Nui Floating Village offers a unique cultural experience in the Cook Islands. Set on a tranquil lagoon, this floating village brings together traditional music, dance and storytelling in an immersive and memorable setting. Guests arrive by boat and are welcomed into an atmosphere that celebrates local culture and connection. As the evening unfolds, performances take place across the water, creating a relaxed and engaging experience that feels both intimate and authentic. Tera Nui Floating Village provides a different perspective on island life, offering a deeper connection to the Cook Islands beyond the lagoon and adding a meaningful cultural element to your journey.
Muri Beach Club Hotel,
Rarotonga
Our stay at Muri Beach Club Hotel is a defining part of this swim trek experience. Set along the shores of Muri Lagoon in the Cook Islands, the resort offers a seamless balance of comfort, space and relaxed island atmosphere, making it an ideal base for both swimmers and non-swimmers. Guests stay in well-appointed rooms surrounded by tropical gardens, with easy access to the beach, lagoon, pool and resort facilities. After a day exploring the lagoon and surrounding islands, the resort provides a welcoming place to unwind, whether enjoying a sunset by the water, taking a dip in the pool, or relaxing in your private outdoor space. Muri Beach Club Hotel captures the essence of island living, creating the perfect environment to rest, recharge and fully experience the beauty of the Cook Islands.
Tamanu Beach Resort
Aitutaki
Our stay at Tamanu Beach Resort is a highlight of time spent on Aitutaki Lagoon in the Cook Islands. Set along the water’s edge, the resort offers a relaxed island atmosphere, making it an ideal base for swimming, snorkelling and exploring the lagoon. Guests stay in well appointed bungalows surrounded by tropical gardens, with direct access to the beach and lagoon. Each day flows easily between guided swims, time in the water and moments to simply relax and take in the surroundings. Tamanu Beach Resort offers a calm and welcoming place to unwind, whether enjoying sunset views, dining by the ocean or resting in your private space after a day in the lagoon.
Delicious Cultural Meals
Variety, flavour and relaxed island dining, all included
Delicious cultural meals are an integral part of this journey, offering a simple and authentic way to experience the Cook Islands. Fresh, locally sourced ingredients are thoughtfully prepared, showcasing the flavours of the region in a relaxed and welcoming setting. Meals are often enjoyed by the water or within the resort, where the atmosphere is unhurried and connected to the surroundings. From freshly caught seafood to seasonal produce, each meal reflects the island’s natural abundance and cultural traditions. These shared dining experiences add another layer to the journey, bringing people together and creating moments to slow down, connect and enjoy the rhythm of island life.
• Guided ocean swims of 2–3 kilometres with multiple pace groups to suit different swimming abilities and confidence levels • Flexible daily options for relaxed swimmers and non-swimmers • Full boat support and safety management during all swim sessions • A carefully curated balance of swimming, cultural and island experiences
Wow-mazing Experiences
Turtle encounters in the lagoons of Rarotonga and Aitutaki
Whale Encounter experience
Cultural Night and Show Atutaki
Traditional Cook Islands cultural experiences, including the Takurua feast, music, drumming and dance
Scenic boat journeys across the turquoise Aitutaki Lagoon
Exceptional Island Accommodation
• 2 nights at Muri Beach Club Hotel, Rarotonga, Muri Lagoon • 4 nights at Tamanu Beach Resort, Aitutaki Lagoon
Island Dining – Fully Included
6 breakfasts, 7 lunches and 6 dinners
Dinners with wine at the resort restaurants
Special BBQ lunches on secluded motu during lagoon excursion
Sunset drinks and relaxation on the beach
Atutaki traditional island feast
Final night dinner at Te Vara Nui Village’s floating restaurant
Passionate and Professional Guides
• Experienced swim leaders and assistant guides providing daily briefings, pacing support, and marine life awareness • Friendly team ensuring every day runs smoothly, both on land and in the water
Day 1: Welcome to the Cook Islands
Please note the itinerary remains flexible and may be adjusted according to tides, weather and sea conditions to ensure the best swimming experience.
Day 1: Rarotonga – Welcome to the Cook Islands
ITINERARY: Your journey begins on the lush island of Rarotonga, the vibrant heart of the Cook Islands. After arriving at the airport, you are transferred to the stunning Muri Beach Club Hotel, Rarotonga, set on the edge of Muri Lagoon. Take a moment to soak in the turquoise waters, the swaying palms, and the scent of the tropical flora that surrounds the resort. Once settled into your room, we head to the lagoon for a gentle welcome swim of 1–1.5 km. This first swim lets you acclimate to the warm, calm water while our guides observe your pace to create appropriate swim groups. Glide past colourful coral formations and schools of tropical fish while feeling the gentle currents carry you along.
For non-swimmers or supporters, there are plenty of alternatives today. You can explore the lagoon on a kayak or paddleboard, snorkel over nearby reefs, or simply relax on the white sand beach. As the day winds down, gather for a sunset welcome dinner on the beach. Savour fresh seafood and tropical dishes while the sun dips into the Pacific, casting golden reflections across the water. This evening provides a perfect introduction to the Cook Islands’ culture, flavours, and relaxed island lifestyle.
Swim Environment & Pace: Calm lagoon waters, gentle pace suitable for all levels.
Day 2: Rarotonga – Lagoon Drift Swim or Cross-Island Adventure
ITINERARY: This morning offers two exciting options. Swimmers embark on a 2–2.5 km drift swim across the lagoon reef. The gentle current guides you over colourful coral gardens and through schools of tropical fish. Keep your eyes open for the occasional green sea turtle, gliding effortlessly beneath the surface. Our experienced swim guides maintain a comfortable pace and provide support along the route. Meanwhile, supporters can enjoy a scenic Cross-Island Walk, which winds through Rarotonga’s lush rainforest interior. The path leads to elevated viewpoints where you can take in panoramic vistas of the island’s coastline and dense tropical foliage, providing a refreshing contrast to the calm waters of the lagoon.
After lunch, we board a short scenic flight to Aitutaki, famous for one of the most beautiful lagoons in the world. Upon arrival, transfer to Tamanu Beach Resort, your beachfront base for the next five nights. In the evening, immerse yourself in Cook Islands culture at the Takurua Cultural Feast. Feast on traditional island dishes, enjoy live music, and witness vibrant drumming and dancing performances. This evening is an unforgettable celebration of local tradition and a perfect introduction to Aitutaki.
Swim Environment & Pace: Drift swim through lagoon reef, moderate pace with guide support.
Swim Distance: 2–2.5 km
Flexible Itinerary Options: • Cross-Island Walk • Lagoon kayaking or paddle boarding • Beachside relaxation
Day 3: Aitutaki
Day 3: Aitutaki – Motu Explorer Swim
ITINERARY: Today we explore the magical lagoon of Aitutaki aboard our private charter boat. The morning motu-to-motu swim spans 2–3 km across shallow, crystal-clear waters and pristine sandbanks. Swim above coral bommies, giant clams, and schools of reef fish while your guides point out interesting features and marine life. For those who prefer a slower pace, the support boat is always close at hand, allowing you to float, rest, and enjoy the breathtaking surroundings.
Lunch is prepared onboard and served on a secluded sandbank. Enjoy a BBQ featuring fresh local ingredients while surrounded by endless turquoise waters and soft white sands. In the afternoon, you may enjoy a short exploratory swim along the reef edges or snorkel in the shallows to discover hidden coral gardens. Supporters can relax on the motu, snorkel, or simply soak in the sun. Return to Tamanu Beach Resort in the late afternoon for a relaxed dinner on the beach under the stars, allowing you to fully absorb the island atmosphere.
Swim Environment & Pace: Shallow lagoon and reef, moderate pace with guide support.
Swim Distance: 2–3 km
Flexible Itinerary Options: • Snorkelling along the reef • Exploring motu islands • Beachside relaxation
Day 4: Aitutaki
Day 4: Aitutaki – Turtle Alley Swim
ITINERARY: Today’s swim takes you along Turtle Alley, one of Aitutaki Lagoon’s most scenic reef corridors. Swim 2–3 km along reef edges where green sea turtles are often spotted gliding beneath you, surrounded by vibrant schools of tropical fish. The water is exceptionally clear, offering visibility over 30 metres and revealing colourful coral gardens. Swim at your own pace, pausing to float, admire the scenery, or take photos of the underwater world.
Supporters can snorkel nearby or visit adjacent motu islands by boat. Lunch is a relaxed BBQ on a remote island, giving you time to swim, relax, and wander along powdery beaches. In the evening, enjoy dinner at the resort, followed by optional cultural storytelling. Local hosts share myths, legends, and traditional knowledge of the lagoon, providing insight into Polynesian navigation and island life.
Swim Environment & Pace: Lagoon reef corridor, moderate pace with regular breaks.
Swim Distance: 2–3 km
Flexible Itinerary Options: • Snorkelling along the reef • Motu exploration • Beachside relaxation
Day 5: Aitutaki
Day 5: Aitutaki – Grand Lagoon Swim to One Foot Island
ITINERARY: Embark on a 2–3 km swim across the iconic Aitutaki Lagoon to One Foot Island, a highlight of the South Pacific. Swim through warm turquoise channels, over sandbars, and past coral gardens teeming with marine life. Supporters can relax on the sandbar, snorkel along the reefs, or stamp their passports at the island’s tiny post office. After reaching the island, enjoy a beach BBQ lunch before a gentle recovery swim or snorkel in the shallow lagoon waters. Return to the resort in the afternoon and relax on the beach, taking in the spectacular lagoon scenery. Tonight, celebrate with a farewell beachfront dinner, sharing stories and laughter with fellow travellers.
Day 6: Aitutaki – Whale Encounter & Return to Rarotonga
ITINERARY: This morning, we set out beyond the calm lagoon for an extraordinary humpback whale experience during migration season. Aboard our private boat, we navigate the sparkling waters of the South Pacific, scanning the horizon for signs of these majestic giants. When conditions allow, swimmers have the rare opportunity to enter the water under expert guidance, observing these enormous creatures up close in their natural environment, a truly humbling and unforgettable experience.
Supporters and non-swimmers can enjoy whale watching from the boat, capturing photographs and witnessing breaches, tail slaps, and playful interactions between mother and calf pairs. The guides share insights into whale behaviour, migration patterns, and conservation efforts, enriching the experience for all.
After the whale encounter, we return to shore and take the scenic flight back to Rarotonga. Upon arrival, guests transfer to Muri Beach Club Hotel, Rarotonga, to settle in before the evening’s celebration. The final dinner is held at Te Vara Nui Village’s floating restaurant, a spectacular setting on the lagoon where guests enjoy fresh local cuisine, tropical flavours, and a chance to reflect on the week’s adventures while sharing stories and laughter with fellow swimmers.
Swim Environment & Pace: Open ocean with experienced boat support; whale swim optional and guided; relaxed pace.
Swim Distance: 1–2 km, optional depending on whale encounter conditions.
Flexible Itinerary Options: • Whale watching from the boat with guide commentary • Snorkelling along nearby reef edges after the whale swim • Relaxing at the resort, enjoying the pool or beachfront • Kayaking or paddle boarding in Muri Lagoon
Day 7: Rarotonga – Sunrise Swim & Departure
Day 7: Rarotonga – Sunrise Swim & Departure
ITINERARY: For those wishing to enjoy one final ocean experience, an optional sunrise swim is offered in the calm, crystal-clear waters of Muri Lagoon. Glide through the tranquil lagoon as the early morning light illuminates the turquoise water and casts a soft glow across the surrounding palm-fringed beaches. This gentle swim allows you to reflect on the week’s adventures, soak in the natural beauty, and savour a final encounter with the vibrant marine life that has accompanied you throughout your journey. After the swim, guests return to the resort for a leisurely breakfast with stunning lagoon views.
Following breakfast, transfers are arranged to Rarotonga Airport for your onward flight. As you depart, you carry with you lasting memories of swimming across pristine lagoons, exploring white sand motu, encountering turtles and reef fish, and immersing yourself in the unique culture and hospitality of the Cook Islands.
Swim Environment & Pace: Calm lagoon waters, gentle pace suitable for all levels.
Swim Distance: 1–1.5 km optional
Flexible Itinerary Options: • Sunrise snorkelling to spot the colourful reef life • Kayaking or paddle boarding around the lagoon • Relaxing on the beach and enjoying the morning sun
Tour Availability
Book early and pay in full to enjoy SUPER Earlybird Savings on our Cook Islands Swim tours. Save up to $500 per person when you secure your place early. Available on new bookings only, with limited places on each departure, we recommend booking ahead to take advantage of these savings.
NOTE: For those booking online and who have travelled with us before, your correct pricing will appear in the booking system after you have entered in your email address. If you have any issues, please contact our Reservations Team on (02) 9975 4553 or email: walks@lifesanadventure.com.au
Prices in AUD (Australian Dollars)
INTERNATIONAL FLIGHTS
Please note your tour price does not include flights to/from Fiji. We are offering our clients a service to book their international flights and any other travel plans during their holiday. If you would like our Flights Specialist to organise these requirements please email us at flights@lifesanadventure.com.au with your requirements.
PRIVATE GROUPS:
Departure date of your choice is subjective to availability. A minimum group size is required. Contact us for details.
Please contact us for more details on (02) 9975 4553 or email: walks@lifesanadventure.com.au
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SOLO TRAVELLERS & EXTRAS:
The following extras can be purchased with your tour:</strong>
If you are a solo traveller willing to share a room, we will attempt to match you with another solo traveller of the same gender. If we can’t find you a match of the same gender by around 12 weeks prior to the tour, you will be charged the single supplement cost.
For those wanting to guarantee their own room, a single supplement cost will be charged at the time of booking.
SINGLE SUPPLEMENT: Please enquire
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BOOKING TERMS AND CONDITIONS
Before you book please read our Booking Terms and Conditions. Click here.
SALE TICKET CONDITIONS:
* Super Earlybird, Earlybird and Spot Special Sale Tickets: Must be paid in full at time of booking. Refunds or cancellations are not permitted for Sale Tickets however, transfers to another date are permitted 12 weeks or more prior to departure. We advise taking out travel insurance in case unexpected circumstances prior to the trip, prevent you from joining this tour. Early bird or Spot Special discounts cannot be used in conjunction with another offer. We have partnered with Cover-More to provide travel insurance to our guests. To get a quote or purchase travel insurance directly with them Click here. To receive these special discounts, full payment must be made at the time of initial booking.
* Those who have travelled with Life’s An Adventure previously, receive a past passenger discount of $100. This discount will automatically be deducted from future bookings when you book online using the same email address used for past bookings.
ADDITIONAL INFORMATION:
* Prices are per person in Australian dollars and include GST.
* A deposit of $500 per person is required to secure your booking. (unless taking advantage of Earlybird or Spot Specials in which full payment is required at time of booking).
* Note: If you are booking within 120 days of your departure date – we will require full payment at the time of booking
* Prices are based on twin share of rooms. If you are travelling solo you may be required to share with someone of the same gender. If this is not suitable you can request to pay a single supplement, however, limited single rooms are available per trip so are on a request basis.
* Credit Card fees apply or contact us for bank transfer payment options. The following fees apply. Australian Credit Cards including Visa and Mastercard 1% +$0.20 per transaction, International Credit Cards including Visa and Mastercard 3.4% + $0.30 per transaction (payments in AUD).
* Payments must be made online via our NAB (National Australia Bank) secure payment page via credit card (Visa or Mastercard) or over the phone.
* We advise taking our Travel Insurance to cover items such as cancellation of tour due to minimum numbers not met, or adverse weather conditions, injury, evacuation, delayed flights, illness, etc. Click here
* Credit for cancelled activities. If a tour activity has been cancelled due to unforeseen circumstances a credit for this missed activity can be applied to any future bookings. Click here.
