Week 3/4 training 2019 Burson Rock2Ramp Ocean Swim!

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!