PORTSEA SWIM CLASSIC 2025
Training programs
October / November
General preparation phase
The Beginner Swim Plan is designed for recreational swimmers who are able to swim in a pool once or twice a week.
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This is an ideal program for those who may not have competed in the Portsea Swim Classic before and want to make sure they are prepared for the race.
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Session A
Warm-up 100m
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100m relaxed and easy swim
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Workout 450m
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200m at a steady pace
60 sec rest
150m at a steady pace
30 sec rest
100m at a steady pace
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Cool down 50m
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50m relaxed and easy swim
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TOTAL = 600 metres
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Session B
Warm-up 200m
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2 x 50m easy pace with 30 sec rest
2 x 50m steady pace with 30 sec rest
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Workout 500m
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2 x 100m leaving a new rep every 3 min
4 x 50m starting a new rep every 90 sec
4 x 25m starting a new rep every 60 sec**
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**(If in a 50m pool do an extra 2 x 50m starting on a new rep every 90 sec)
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Cool down 100m
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100m relaxed and easy swim
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TOTAL = 800 metres
PHYSICAL PREPARATION PROGRAM
PORTSEA SWIM CLASSIC 1500m
BEGINNER SWIM PLAN
December 2024
Specific preparation phase
The Beginner Swim Plan is designed for recreational swimmers who are able to swim in a pool once or twice a week.
​​
This is an ideal program for those who may not have competed in the Portsea Swim Classic before and want to make sure they are prepared for the race.
​
​
​
Session A
Warm-up 100m
​
100m relaxed and easy swim
​
Workout 600m
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1 x 200m swim at moderate speed
1 min rest
8 x 50m swim at strong tempo
30 sec rest between reps
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Cool down 100m
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100m relaxed and easy swim
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TOTAL = 800 metres
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Session B
Warm-up 200m
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2 x 50m easy pace with 30 sec rest
2 x 50m steady pace with 30 sec rest
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Workout 800m
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1 x 400m swim at steady tempo
1 min rest
4 x 100m swim
30 sec rest between reps
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Cool down 200m
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200m relaxed and easy swim
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TOTAL = 1200 metres
January 2025
Final preparation phase
The Beginner Swim Plan is designed for recreational swimmers who are able to swim in a pool once or twice a week.
​​
This is an ideal program for those who may not have competed in the Portsea Swim Classic before and want to make sure they are prepared for the race.
​
​
​
Session A
Warm-up 100m
​
100m relaxed and easy swim
​
Workout 800m
​
2 x 200m swim at moderate speed
30 sec rest between reps
4 x 100m swim at strong tempo
30 sec rest between reps
​
Cool down 100m
​
100m relaxed and easy swim
​
​
TOTAL = 1000 metres
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Session B
Open water swim practice ​
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20 minutes continuous swimming in open water (or if not possible do the 20 minutes in the pool without stopping).
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GALAPAGOS
ACTIVE RETREAT
Your Journey Starts Now
Individualised pre-trip training
High performance and physio support
8 nights / 9 days
Moderate
Fitness Level
Local naturalist guide
Explore the stunning landscape and diverse wildlife of the Galapagos Archipelago in an active retreat.
DEPARTING APRIL 2025
Swim
Hike
Kayak
