A week to go!!

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.