Train for your rip swim with us right here in Port Phillip! We will be running a regular session every Tuesday night at Middle Park from 5th December, 6.30 - 7.30pm. Cost is just $10.

Please register your interest with us at the Facebook Event Page so we can adjust our coaching staff accordingly.


how to train for your rip swim

It is essential that you prepare well to swim "The Rip". This body of water demands respect and you need to be ready for some unusual conditions. We suggest the following approach to get ready for your big day.

  1. Swim round 10 - 15km per week in your lead up to the swim
  2. Do approximately half of you training in the open water
  3. If swimming without a wetsuit, be ready for 16 degree water (lower end of what to expect)
  4. Practice staying next to your fellow group swimmers if in a group swim
  5. Do plenty of swimming on choppy and rough days to be ready for adverse conditions
  6. Practice navigating so you do not waste time and energy zig-zagging
  7. Consider enlisting a coach to set you a thorough program or find a regular open-water session (see the list below)

Suggested Open Water sessions

Rip Swim training group - Tuesdays from 5 December at Middle Park (6.30pm)

Bellywhackers Open Water group - various sessions at Williamstown


Sample pool training program

There are several approaches to take as you get fit to train for "The Rip". This is just one program you could try to get a gauge of whether you are ready for the swim.

Warm up: 200m easy freestyle, concentrating on stroke length and relaxed breathing

Set 1: 10 x 100m freestyle - resting 20 seconds after each 100 (85% intensity)

Set 2: 500m continuous freestyle sighting (looking up) every 20 strokes

Set 3: 5 x 300m freestyle repeats (70%, 75%,80%,90%, recovery one)

If you are struggling with you lead-in to the swim, contact us directly for a customised program. (

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