Hopefully your training is progressing well and you are feeling the benefits from increased physical activity!



Please find Week 3 and 4 training sessions below.


Remember if you are preparing for the 600m swim and have not been swimming for a while - we recommend aiming for 2 sessions a week.


Week 3 sessions


Session 1

4 x 50m freestyle with flippers

2 x 50m kick

4 x 100m freestyle trying to keep your times the same for all or get faster if you can.

2 x 50m form stroke


Session 2

2 x 100m freestyle

4 x 50m counting strokes - try to get as low as you can.

4 x 50m 25m hard/ 25 m easy

4 x 50m pull


Week 4 sessions


Session 1

2 x 100m freestyle

4 x 50m with flippers - 2 swim and 2 kick

2 x 200m freestyle

2 x 50m pull


Session 2

4 x 50m - 1 freestyle and 1 stroke repeat

4 x 50m counting strokes - try to get as low as you can

2 x 150m freestyle - try to go faster/harder on the second one

2 x 100m flippers with snorkel.


Happy training and don't forget yo get your entry in for the Burson Rock2Ramp 2019 swim!









Hopefully you have hit the pool and got a couple of sessions in. Swimming twice a week is a great goal and they don't have to be super long sessions. Put aside 30 minutes, try and schedule it into your week so you feel compelled to stick to your plans.

Maybe organise a friend to go with you to the pool or join a squad. Even a few stroke technique classes would be hugely beneficial - all pools have coaches who can do this one on one.


Check out Week 2 program below;


Session 1

6 x 50m freestyle - with flippers

4 x 25m - form stroke

2 x 100m freestyle

4 x 25m kick

2 x 50m pull



Session 2

4 x 50m freestyle - with flippers

3 x 100m freestyle

4 x 25m harder effort

100m pull


Good luck with your training and thanks to all the swimmers who have reached out with their plans to get back into swimming and exercising.