Port%to"Pub"Training!Guide!–!10#Week#Countdown!!!If#you#haven’t#started#training#yet#for#the#Port#to#Pub#Swim,#don’t#worry#we#are#here#to#help.#You$have$10$weeks$to$go!$Here$is$your%Hotel&Rottnest&Port&to"Pub"Training$Guide!to#help#keep#you$motivated%and%to#give#you#some#guidance#in#the#lead#up#to#the#swim!!!HOW$TO$USE$THE$GUIDE!

•! Designed'for'swimmers'who'need$some$idea!of#where#their#training#should#be#at.!•! This$is$a$guide%only.!If"you"are"in"a"squad,!your%coach%may%have%a"different(plan%that%is%

catered'specifically'for'you'and!your%squad.!!•! The$program$provides)a)range)of)distances)per)week)depending)on)if)you)are)a)first)

timer,!or#an#experienced$open$water$swimmer!•! If#you#are"finding"your"program"too"easy,"it’s%a%good%idea%to%train%according(to(the$next$

category)up)(eg:!train&using&the&team&of&4&program&rather&than&the&team&of&6)!•! We#have#also#included#the#various#Western'Australian'open!water%swim%events%that%are$

on#every#weekend$leading(up(to(the(Port(to(Pub.!!TIPS%FOR%HAVING%A%SUCCESSFUL%PORT%TO#PUB!SWIM!!

•! Train&with&your%team%mates%or%other&soloists!to#help#push#you#along#and#make#sure#you#turn%up,!otherwise)join%a%squad.!

•! Train%and%prepare%for%the%’worst!case%scenario.’!Swim%in%rough%and$cold$ocean&conditions(when(you(can!(!

•! Make%sure%you%train&in&the&open&water,&as&suggested&in&the&guides&below."Swimming'in'the$ocean$is$VERY$different$from$swimming$in$the$pool$and$you$need$to$be$prepared."!

•! Practicing)with)your)paddler)is)a)MUST)for)both!the$swimmer$and$paddler,"so"your"paddler'becomes!familiar%with%your%stroke'!!which%side%you%prefer!to#swim#on,"for"oncoming'waves,'for'directions!and$feeding$practice!(solos).!!

•! Practice!with%the%goggles/cap%and%swim%suit$you$plan$to$wear$on$the$day,#as#well#as#where%to%put%anti!chaffing(products(along(your(neck,(underarms(and(along&swimsuit'seams.&!

•! Do#a#test#run#of#what#you#will!eat$on$the$morning$of$the$swim$and$the$evening$before,!so!you$don’t$get$any$unexpected$nasty$surprises$on$the$day!!

•! Check&our&website!for$great$nutritional$advice$from$David$Bryant!from%Catalyst'Dietitian.!•! For$swimmer$screens,!injury'prevention'and'fixing'up'any'niggles%we%highly%recommend%

you$see$Prue%Stokes'from'South&Cottesloe&Physiotherapy."Prevention"is"better"than"waiting'for'an'injury'to'happen'so'please'book'in'to'see'Prue'asap'as'she'is'a'popular!girl!!

•! Regular(massages(are(important(for(muscles(recovery,(Subiaco(Sports(Massage!Clinic!are$the$best$–!all#the!swim%champions%and%go%see%Bernd!and$his$team$so$they$must$be$good!!

!Good$luck$and$train$hard$#aswimforall!and$#porttopub$on$Instagram$and$Facebook$to#show#us#how$you$are$going!!!

!HOTEL&ROTTNEST'PORT'TO'PUB'SWIM'TEAM'OF#6#PROGRAM!

WEEK!WEEKLY&DATES!

#"Swims"per$week! SWIM%TYPE!

Distance)In)Pool!per$session."Min!max$range!

Distance)In#Open%Water.!Min!max$range! OPEN%WATER%SWIMS%ON%THIS%WEEK!

1!8th!–!14th!Jan! 2! 1!x"pool,"1"x"OW! 1km!!1.8km!

1.25km!2km!

13th!Jan$Cottesloe$Classic$Mile$1.6km$or$3km!13th!Harvey'Dam'1.25,2.5,5km!

2!15th!–!21st!Jan! 3! 2"x"pool,"1"x"OW! 1km!1.8km!

1.25km!!2km!

21st!Jan$Swim$Thru$Perth$250/1.25/2.5/5km!!

3!22nd!–!28th!Jan! 3! 2"x"pool,"1"x"OWS! 1.2km!2km!

1.25km!2.5km! 26th!Sorrento'1.25km,2,5km,5km,10km!

4!29th!–!4th!Feb! 3! 2"x"pool,"1"x"OWS! 1.2km!2km!

1.5km!2.5km!

4th!Feb$Rockingham$1.25km,2.5km,5km!3rd!Feb$Swanbourne$Ocean$Classic$2.2km!

5!5th!11th!Feb! 3! 2"x"pool,"1!x"OWS!

1.4km!2.2km!

1.5km!2.5km!

11th!Feb$Busselton$Jetty$Swim!11th!Feb$Shorehaven$1.25,2.5,5km!

6!12th!–!18th!Feb! 3! 2"x"pool,"1"x"OWS!

1.4km!2.2km!

1.5km!2.5km! 17th!Feb$Leighton$Swim$Thru$1.6km$or$3.2km!

7!19th!–!25th!!Feb$! 3! 2"x"pool,"1"x"OW!

1.6km!2.4km!

2!km!2.5km! Rottnest'Channel'Swim!

8!26th!–!4th!March! 3! 2"x"pool,"1"x"OWS!

1.8km!2.4km! 2km!2.5km! !

9!5th!–!11th!March! 3! 2"x"pool,"1"OWS! 2km!2.5km&! 2km!2.5km!

11th!March&Coogee&Jetty&to&Jetty&250/750/1.5km&Monday'5th!March&Mandurah&1.25,2.5,5km!

10!

12th!–!18th!March! 2!

1"x"pool,"1"OWS!TAPER!!!!! 1km! 500m!1km! 17th!March&Hotel&Rottnest&Port&To&Pub&Swim!

!!!!!!!!!!

!!!!!HOTEL&ROTTNEST&PORT&TO&PUB&SWIM&TEAM&OF&4&PROGRAM!

WEEK!WEEKLY&DATES!

#"Swims"per$week! SWIM%TYPE!

Distance)In#Pool!per$

session!min!max$range!

Distance)In)Open%Water!min!max$range! OPEN%WATER%SWIMS%ON%THIS%WEEK!

1!16th!–!22nd!Jan! 3! 2"x"pool,"1"x"OW! 2km!4km!

1.25km$–!2.5km!

13th!Jan$Cottesloe$Classic$Mile$1.6km$or$3km!13th!Harvey'Dam'1.25,2.5,5km!

2!23rd–!29th!Jan! 3! 2!x"pool,"1"x"OW! 2km!4km!

1.25km$!!2.5km!

21st!Jan$Swim$Thru$Perth$250/1.25/2.5/5km!!

3!30th!Jan$–!5th!Feb! 3! 2!x"pool,"1"x"OWS! 2km!4km! 1.5km&!4km! 26th!Sorrento'1.25km,2,5km,5km,10km!

4!6th!–!12th!Feb! 3! 2!x"pool,"1"x"OWS!

2.2km!4.2km! 2"!!4km!

4th!Feb$Rockingham$1.25km,2.5km,5km!3rd!Feb$Swanbourne$Ocean$Classic$2.2km!

5!13th!!19th!Feb! 3! 2"x"pool,"1"x"OWS!

2.2km!4.2km! 2.5!5km!

11th!Feb$Busselton$Jetty$Swim!11th!Feb$Shorehaven$1.25,2.5,5km!

6!20th!–26th!Feb! 4! 3"x"pool,"1"x"OWS!

2.4km!4.4km! 2.5km#–!5km! 17th!Feb$Leighton$Swim$Thru$1.6km$or$3.2km!

7!27th!Feb$–!5th!March! 4! 2"x"pool,"2"x"OWS!

2.6km!4.6km! 2.5km#–!5km! Rottnest'Channel'Swim!

8!6th!12th!March! 4! 2"x"pool,"2"x"OWS!

2.8km!5km! 2.5km#–!5km! !

9!13th!19th!March! 3! 2"x"pool,"1"x"OWS! 3km!5km! 2km$–!4km!

11th!March&Coogee&Jetty&to&Jetty&250/750/1.5km*Monday*5th!March&Mandurah&1.25,2.5,5km!

10!20th!!26th!March! 2"or"3!

1!or#2#pool,#2"x"OWS!TAPER!!!

1.5km!2km! 500m!1km! 17th!March&Hotel&Rottnest&Port&To&Pub&Swim!

!

!!!

!HOTEL&ROTTNEST&PORT&TO&PUB&SWIM&DUO&PROGRAM!

WEEK!WEEKLY&DATES!

#"Swims"per$week! SWIM%TYPE!

Distance)In)Pool.!

Per$session.!Min!max$range!

Distance)In)Open%Water!min!max$range! OPEN%WATER%SWIMS%ON%THIS%WEEK!

1!8th!–!14th%Jan! 4! 3!pool,%1%x%OW! 3km$!!4km! 3km!4km!

13th!Jan$Cottesloe$Classic$Mile$1.6km$or$3km!13th!Harvey'Dam'1.25,2.5,5km!

2!15th!–!21st!Jan! 4! 3!pool,%1%x%OW! 3.2km!4.2km! 3km!4km!

21st!Jan$Swim$Thru$Perth$250/1.25/2.5/5km!!

3!22nd!–!28th!Jan! 5! 4"pool,"1"x"OW! 3.2km!4.2km! 3km!4km! 26th!Sorrento'1.25km,2,5km,5km,10km!

4!29th!–!4th$Feb! 5! 4"pool,"1"x"OW! 3.4km!4.5km! 3km!4km!

4th!Feb$Rockingham$1.25km,2.5km,5km!3rd!Feb$Swanbourne$Ocean$Classic$2.2km!

5!5th!11th$Feb! 5! 3"pool,"1"x"OW! 3.4km!5km! 3.5km!4.5km!

11th!Feb$Busselton$Jetty$Swim!11th!Feb$Shorehaven$1.25,2.5,5km!

6!12th!–!18th%Feb! 6! 4"pool,"2"x"OW! 3.6km!5.5km! 3.5km!4.5km! 17th!Feb$Leighton$Swim$Thru$1.6km$or$3.2km!

7!19th!–!25th!!Feb$! 6! 4"pool,"2"x"OW! 3.6km!6km! 3.5km!4.5km! Rottnest'Channel'Swim!

8!26th!–!4th!March! 5! 3"pool,"2"x"OW! 3.8km!6km! 4km!5km! !

9!5th!–!11th!March! 5! 3"pool,"2"OW! 3.8km!6km! 4km!6km!

11th!March&Coogee&Jetty&to&Jetty&250/750/1.5km&Monday'5th!March&Mandurah&1.25,2.5,5km!

10!

12th!–!18th!March! 3!

2"pool,"1"x"OW!TAPER!! 2.5km!–!4km! 1.5!!!3km! 17th!March&Hotel&Rottnest&Port&To&Pub&Swim!

!

!

!!!!!!!!!!

HOTEL&ROTTNEST&PORT&TO&PUB&20KM&SOLO&PROGRAM!!

!!WEEKLY&DATES!

TYPE%OF%TRAINING!

Swims&p/week!

DISTANCE!in#pool!

PER$SWIM!min$–!max$range!

DISTANCE)PER$WEEK!min$–!max$range!

Distance)in)Open%Water%%min$!max$range! OPEN%WATER%SWIMS%ON%THIS%WEEK!

1!8th!–!14th%Jan! Endurance! 5! 4!6km! 25!30km! 8!10km!

13th!Jan$Cottesloe$Classic$Mile$1.6km$or$3km!13th!Harvey'Dam'1.25,2.5,5km!

2!15th!–!21st!Jan! Endurance! 5! 5"!!6km! 26!!32km! 8!10km!

21st!Jan$Swim$Thru$Perth$250/1.25/2.5/5km!!

3!22nd!–!28th!Jan! Recovery! 4! 3!5km! 15!20km! 4!6km! 26th!Sorrento'1.25km,2,5km,5km,10km!

4!29th!–!4th$Feb! Endurance! 5! 5"!!6km! 26!!32km! 8!10km!

4th!Feb$Rockingham$1.25km,2.5km,5km!3rd!Feb$Swanbourne$Ocean$Classic$2.2km!

5!5th!11th$Feb! Endurance! 6! 3!6km! 30!36km! 8!11km!

11th!Feb$Busselton$Jetty$Swim!11th!Feb$Shorehaven$1.25,2.5,5km!

6!12th!–!18th%Feb! Maintenance! 6! 3!6km! 32!38km! 10!12km!! 17th!Feb$Leighton$Swim$Thru$1.6km$or$3.2km!

7!19th!–!25th!!Feb$! Recovery! 4! 3km!5km! 20km! 5km! Rottnest'Channel'Swim!

8!26th!–!4th!March! Maintenance! 6! 3!6km! 32!38km! 10!12km%! !

9!5th!–!11th!March! Fine%Tune! 6! 3km#!!6km! 32!38km! 8!10km!

11th!March&Coogee&Jetty&to&Jetty&250/750/1.5km&Monday&5th!March&Mandurah&1.25,2.5,5km!

10!12th!–!18th!March! Taper!

3!and$race! 2km!5km! !! 20km! 17th!March&Hotel&Rottnest&Port&To&Pub&Swim!

!HOTEL&ROTTNEST&PORT&TO&PUB&25KM&SOLO&PROGRAM!

!

WK! WEEKLY&DATES!Type%of%training!

Sessions'per$week!

Distance)!in#pool#per$swim!min$–!max$range!

Distance)per$week!min$–!max$range!

Distance)in#Open#Water&&

min$!max$range! OPEN%WATER%SWIMS%ON%THIS%WEEK!

1! 8th!–!14th%Jan! Endurance! 6! 4km!6km! 28!35#km! 8!10km!13th!Jan$Cottesloe$Classic$Mile$1.6km$or$3km!13th!Harvey'Dam'1.25,2.5,5km!

2! 15th!–!21st!Jan! Endurance! 7! 4km#!!6km! 33!40km! 9!10km!21st!Jan$Swim$Thru$Perth$250/1.25/2.5/5km!!

3! 22nd!–!28th!Jan! Recovery! 4! 3!5km! 15!20km! 4!6km! 26th!Sorrento'1.25km,2,5km,5km,10km!

4! 29th!–!4th$Feb! Endurance! 7! 4km!6km! 33!45km! 10!12!4th!Feb$Rockingham$1.25km,2.5km,5km!3rd!Feb$Swanbourne$Ocean$Classic$2.2km!

5! 5th!11th$Feb! Endurance! 7! 4km!8km! 38!47km! 10!12km!11th!Feb$Busselton$Jetty$Swim!11th!Feb$Shorehaven$1.25,2.5,5km!

6! 12th!–!18th%Feb! Endurance! 6! 4km!8km! 35#!!50km! 12!15km%! 17th!Feb$Leighton$Swim$Thru$1.6km$or$3.2km!

7! 19th!–!25th!!Feb$! Recovery! 4! 3!5km! 20km! 5km! Rottnest'Channel'Swim!

8! 26th!–!4th!March! Maintenance! 6! 4km!8km!38km!45km! 10!12km! !

9! 5th!–!11th!March! Fine%Tune! 6! 5km$!!7km! 35!40km! 8!10km!11th!March&Coogee&Jetty&to&Jetty&250/750/1.5km&Monday'5th!March&Mandurah&1.25,2.5,5km!

10!12th!–!18th!March! Taper!

3"and"race! 2km!3km! !! 25km! 17th!March&Hotel&Rottnest&Port&To&Pub&Swim!

!