PORTSEA SWIM CLASSIC 2025
Training programs
October / November
General preparation phase
The Junior Swim Plan is designed for junior 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 50m
50m relaxed and easy swim
Workout 300m
1 x 100m at a steady pace
60 sec rest
2 x 50m at a steady pace
30 sec rest between reps
1 x 100m at a steady pace
Cool down 50m
50m relaxed and easy swim
TOTAL = 400 metres
Session B
Warm-up 100m
1 x 50m easy pace
30 sec rest
1 x 50m steady pace
Workout 400m
2 x 100m leaving a new rep every 4 min
2 x 50m starting a new rep every 90 sec
4 x 25m starting a new rep every 60 sec**
**(If in a 50m pool do 2 x 50m starting a new rep on 90 sec instead )
Cool down 100m
100m relaxed and easy swim
TOTAL = 600 metres
PHYSICAL PREPARATION PROGRAM
PORTSEA SWIM CLASSIC 500m
JUNIOR SWIM PLAN
December 2024
Specific preparation phase
The Junior Swim Plan is designed for junior 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 400m
8 x 50m swim at strong speed
30 sec rest between
Cool down 50m
100m relaxed and easy swim
TOTAL = 550 metres
Session B
Warm-up 200m
2 x 50m easy pace with 30 sec rest
2 x 50m steady pace
Workout 550m
1 x 250m swim at steady tempo
1 min rest
1 x 150m swim at steady tempo
45 sec rest
2 x 50m swim at strong tempo
30 sec rest between reps
1 x 50m swim MAX speed
Cool down 100m
100m relaxed and easy swim
TOTAL = 800 metres
January 2025
Final preparation phase
The Junior Swim Plan is designed for junior 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 400m
4 x 100m swim at moderate tempo
30 sec rest between reps
Cool down 100m
100m relaxed and easy swim
TOTAL = 600 metres
Session B
Open water swim practice
10 minutes or more continuous swimming in open water (or if not possible do the 10 minutes+ in the pool without stopping).
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
