PORTSEA SWIM CLASSIC 2025
Training programs
October / November
General preparation phase
The Experienced Swim Plan is designed for regular swimmers who are able to swim in a pool at least twice a week.
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This is an ideal program for those who have competed in the Portsea Swim Classic before and want to give themselves the best chance of swimming a great time.
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Session A
Warm-up 100m
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100m relaxed and easy swim
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Workout 30 minutes
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3 x 10 minute continuous swims at a steady tempo with 2 min rest between reps
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Cool down 100m
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100m relaxed and easy swim
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 750m
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4 x 100m starting a new rep every 2 min
1 min rest
6 x 50m starting a new rep every 60 sec
1 min rest
1 x 50m at a fast pace
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Cool down 50m
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100m relaxed and easy pace
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TOTAL = 1000 metres
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Session C
Warm-up 100m
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100m relaxed and easy swim
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Workout 1000m
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1 x 400m swim moderate tempo
1 min rest
1 x 250m swim moderate tempo
45 sec rest
1 x 200m swim moderate tempo
30 sec rest
1 x 150m swim moderate tempo
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Cool down 100m
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100m relaxed and easy swim
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TOTAL = 1200 metres
PHYSICAL PREPARATION PROGRAM
PORTSEA SWIM CLASSIC 1500m
EXPERIENCED SWIM PLAN
December 2024
Specific preparation phase
Session A
Warm-up 200m
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100m relaxed and easy swim
30 sec rest
100m building up to a steady pace
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Workout 1200m
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1 x 300m swim at steady tempo
1 min rest
4 x 150m starting a new rep every 90 sec
1 min rest
1 x 300m swim at steady tempo
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​Cool down 100m
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100m relaxed and easy swim
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TOTAL = 1500 metres
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Session B
Warm-up 100m
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100m relaxed and easy swim
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Workout 600m
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1 x 100m swim at moderate speed
1 min rest
10 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 C
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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2 x 200m swim
30 sec rest between reps
4 x 100m swim
15 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
Session A
Open water swim practice ​
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30 minutes continuous swimming in open water (or if not possible do the 30 minutes in the pool without stopping).
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Session B
Warm-up 150m
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1 x 50m easy pace
30 sec rest
2 x 50m steady pace
30 sec rest between reps
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Workout 750m
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1 x 200m swim at moderate speed
45 sec rest
2 x 100m swim at strong tempo
30 sec rest between reps
6 x 50m swim FAST
30 sec rest between reps
1 x 50m MAX speed
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Cool down 100m
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100m relaxed and easy swim
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TOTAL = 1000 metres
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Session C
Warm-up 100m
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100m relaxed and easy swim
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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 = 1500 metres
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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
