Rock2Ramp is almost here and it has been very inspiring hearing from all the women who have been training and are taking the plunge on Saturday. For those of you who have been following the swim program written by Naantali Marshall we hope you are feeling ready.

We caught up with Naant yesterday at Roadknight to get a few tips from her for the first time ocean swimmers, the swimmers who may not have done an ocean swim for a long time and just to hear her thoughts on how to approach the 600m swim.

We look forward to seeing all swimmers at the Rusty Anchor from 4pm on Saturday to celebrate your efforts and the This Girl Can Campaign.

See you on the 28th and enjoy the swim!

This time next Saturday - the 2019 Burson Rock2Ramp will be well underway. The weather is looking perfect with a glorious 28 degrees forecast. We have a fantastic event planned and the numbers for the swim are filling fast.

If you have been following our swim program to help you get race ready we have a choice of four programs for you to shake off the Xmas cheer and churn out some laps in the pool.

Session A  4 x 50m freestyle with flippers 4 x 25m form stroke  2 x 25m hard with 30 secs rest between  600m freestyle  4 x 50m counting strokes. Try to get as low as you can.  100m kick  Session B  6 x 50m freestyle  4x 50m with snorkel watching arms under the water and trying to pull centrally down your body with elbow bent slightly  2 x 50m kick 3 x 100m pull 4 x 50m as 25m hard/25m easy  2 x 50m kick  Session C  200m freestyle  150m form stroke (change strokes every 50m if possible)  100m freestyle pull  50mas 25m hard/25m easy  500m steady pace  8 x 25m as 2 swim and 2-10 secs rest between each  Session D 4 x 50 m freestyle  3 x 100m flippers – 15 seconds rest between each  6 x 25m as 1 hard 1 easy – 20 seconds rest between each (if in a 50m pool do 25m hard and 25m easy without rest in between) 4 x 50m counting strokes. Try to get as low as you can – how does it compare to Week 1?  2 x 100m pull  4 x 25m form stroke

We look forward to seeing you at the event and hope you enjoy your Rock2Ramp experience if it is your 1st time or your 25th.