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.

Summer has arrived and that means we are getting close to the 2019 Rock2Ramp swim!

If you haven’t registered jump on and register by going to and that will be one less thing to do as we all know how busy December gets!

You are hopefully getting stronger now and feeling fitter in the pool and out!

We have a host of other summer activities that you might like to get involved in while you are around Anglesea and more details of those will be communicated in the next couple of weeks.

Here are this week’s sessions!! Happy training.

Session 1

2 x 150m freestyle

2 x 50m form stroke

500m freestyle

100m kick

4 x 50m pull

Session 2

6 x 50m freestyle counting strokes. Try to get as low as you can.

2 x 50m kick

4 x 150m as 100 freestyle and 50m form stroke

2 x 50m kick

2 x 100m pull with snorkel if you have one. Concentrate on keeping a long stroke even if you are tired.

Our celebration event is planned for the afternoon of the rock2ramp swim at the Rusty Anchor – so we would love to see you all come along!

Have a great week's training!