Elite Surf Life Saving Athlete Training Programmes

Grant Hackett

GRANT HACKETT- POOL SWIMMER
World 1500m  Swimming Champion
Dual Olympic Games Gold Medalist 1500m

Swim

WARM UP (300M CHOICE, 200M PULL, 100M KICK) x 3
PULL SET 5 x 200M ON THE 3 MINUTE CYCLE (BAND ONLY)
MAIN SET 10 x 300M ON THE 4 MINUTE CYCLE
WARM DOWN 600M EASY
KICK SET 12 x 50M ON THE 75 SECOND CYCLE

Trevor Hendy

TREVOR HENDY - IRONMAN
4 Times Uncle Toby’s Super Series Champion
6 Times Australian Ironman Champion
2 Times World Ironman Champion
Winner of 23 Australian Titles Gold Medals

Ski

20KM WITH RUNS,DROP OFF, PADDLE HOME WITH RUNNERS.
INCREASING IN INTENSITY
MUST BE WITH A GROUP OF PADDLERS

TOTAL:20KM

Board

20KM WITH RUNS,DROP OFF, PADDLE HOME WITH RUNNERS.
INCREASING IN INTENSITY
MUST BE WITH A GROUP OF PADDLERS

TOTAL:20KM

Swim

1500M MIXED WARM UP WITH KICKING
60 x 50M FREESTYLE 10 ON 50 SECONDS, 20 ON 45 SECONDS, 30 ON 40 SECONDS
10 x RUNBACKS 50M DESCENDING EVERY 2

TOTAL: 5KM

Run

SOFT SAND 5 MINUTE STEADY WARM UP
6 MINUTES AT 70%
4 MINUTES AT 80%      3 TIMES THROUGH WITH 1 MINUTE REST
2 MINUTES AT 90%

TOTAL: 4.5KM

Ironman

WARMUP 10 INS AND OUTS CATCHING WAVES
3 x 4 LEGGED IRONMAN RACES CHANGING THE ORDER OF THE LEGS FOR EACH RACE
WARMDOWN CATCHING WAVES AND SURFING

TOTAL: 1 1/2 HOURS

Craig Hackett

CRAIG HACKETT - IRONMAN
Winner of 2 Uncle Tobys Super Series Races

Ski and Board

WHEN THE SURF IS PERFECT, THERE IS NOTHING BETTER THEN
“IN’S AND OUT”S”.
15 MINUTES OF WAVE CATCHING WARM UP
MAIN SET - START FROM THE BEACH, SPRINT OUT TO THE BACK OF THE BREAK. WAIT FOR A GOOD SET TO COME THROUGH, THEN CATCH A WAVE TO THE BEACH AND SPRINT UP TO THE LINE. (DO THIS CONTINUOUSLY FOR 1 HOUR).
15 MINUTES OF WAVE CATCHING WARM DOWN.

TOTAL : SKI 8-10KM, BOARD 5-6KM

Swim

WARM UP 3x 500 (300 SWIM 200 DRILLS, 300 PULL 200 DRILLS)
MAIN SET - 40 x 50M BROKEN UP AS FOLLOWS
16 x 50M EVERY 4TH HARD ON 45 SECOND CYCLE
12 x 50MEVERY 3RD ON 50 SECOND CYCLE
8 x 50M EVERY 2ND HARD ON 55 SECOND CYCLE
4 x 50 M EVERY ONE HARD ON 60 SECOND CYCLE
WARM  DOWN 800M EASY

TOTAL : 5.3KM

Run

10 KM RUN AT SLOW ENOUGH PACE THAT YOU CAN TALK TO YOUR MATES

TOTAL : 10KM

Stacey Gartrell

STACEY GARTRELL - IRONWOMAN/POOL SWIMMER
1992 & 1996 Australian Olympic Swim Team
1995 & 1997 Australian Ironwoman Champion
1997 World Oceanwoman Series Champion

Swim

WARM UP 200M FREESTYLE, 50M BACKSTROKE  x 3
5 x 100M FREESTYLE DESCENDING EACH 25M
MAIN SET 3 x 1500M
BROKEN AT 500M ON 6.30 MINUTES
DESCEND x 500M  (1ST AEROBIC, 2ND THRESHOLD, 3RD VO2 MAX)
WARM DOWN 500M SWIM DOWN

TOTAL : 6.5KM

Surf

CATCHING WAVES AND GENERALLY TRYING TO STAY OUT THERE
IMPROVING MY SKILLS ON THE BOARD

Kane Heussner

KANE HEUSSNER - IRONMAN
1998 World Ski Champion
Winner of 4 Uncle Tobys Super Series Races

Ski

1000M WARM UP
5 x 1000M 80 - 90% WITH 1000M IN BETWEEN
1000M WARM DOWN

TOTAL - 11KM

Board

1000M WARM UP
3 x 1000M ON 7 MINUTES 80 - 90%
6 x 500M ON 4 MINUTES
1000M WARM DOWN

TOTAL 8KM

Swim

WARM UP 1000M STRAIGHT - 150 BACK STROKE, 50 FREESTYLE 
10 x 50M - 1 BUILD ON 1 MINUTE, 1 HVO
MAIN SET
8 x 50 ON 50, 4 x 100 ON 1.40, 2 x 200 ON 3.20, 1 x 400 ON 6.00 
2 x 200 0N 3.30, 4 x 100 ON 2.00, 8 x 50 ON 1.00                     
ALL V02 HOLDING PACE
10 x 50 KICK ON 1.10
WARM DOWN 500STRAIGHT WARM DOWN

TOTAL : 5.3KM

Run

5 MINUTE WARM UP JOG
6 x 800M WITH 200M IN BETWEEN EASY
5 MINUTE JOG WARM DOWN

TOTAL : 8KM

Cassandra Sedgman

CASSANDRA SEDGMAN - IRONWOMAN/SKI PADDLER
1998 World Womens Ski Champion
1997 Australian Womens Ski Champion

Ski

WARM UP EASY PADDLING IN AND OUT OF THE BREAK, CATCHING A FEW WAVES
5 MINUTES, 4 MINUTES, 3 MINUTES, 2 MINUTES, 1 MINUTE      x 2
ALL EFFORTS OUT THROUGH THE SURF AT 90%, THEN PADDLE BACK TO THE BEACH CATCHING RUNS
WARM DOWN 5MINUTES EASY

TOTAL : 10KM

Board

WARM UP EASY PADDLING IN AND OUT THROUGH THE BREAK CATCHING WAVES
10 STARTS AND FINISHES AT 90% TO THE BACK OF THE BREAK
WARM DOWN CATCHING WAVES

TOTAL : 5KM

Swim Session

WARMUP 500M EASY, 10 x 50M VARIABLE PACE
MAIN SET 4 x SETS OF 50M ON 50 SECONDS EASY
150M ON 2.15 MINUTES HARD
100M ON 1.40 MINUTES EASY
200M ON 3 MINUTES HARD
WARM DOWN 200M EASY 800M KICK

TOTAL : 4KM

Karla Gilbert

KARLA GILBERT - IRONWOMAN
1997 Meadow Lea Series Ironwoman Champion
2 Times Australian Ironwoman Champion
1997 Australian Womens Surf Race Champion

Board

START FROM THE BEACH 1 MINUTE HARD THROUGH THE BREAK 100%
20 SECONDS REST THEN CONTINUE OUT TO SEA FOR ANOTHER 3 MINUTES AT 85%, 1 MINUTE REST
TURN AROUND AND HEAD ALL THE WAY BACK TO SHORE, CATCH A WAVE AND RUN UP THE BEACH. DO THIS 5 TIMES THROUGH.

TOTAL: 4KM

Swim

12 x 50 M ON 1 MINUTE HOLDING 31 SECONDS
4 x 50M LOOSEN SWIM ON 1 MINUTE
REPEAT THIS SET 3 TIMES THROUGH

TOTAL: 2.4KM

Run

6 - 8  250M SPRINTS HOLDING 41 - 42 SECONDS
WALK OR JOG BACK BETWEEN SETS

TOTAL: 1.5KM -2KM

Jay Gilbert

JAY GILBERT - IRONMAN
Multiple Australian Title Gold Medallist
Multiple Uncle Toby’s Super Series Place Getter

Ski

5 x DOUBLE SHARK NETS RUNBACKS
START AT THE SHARK NETS AND PADDLE BACK TO THE BEACH. RUN UP TO THE FENCE LINE AND BACK TO YOUR SKI AND FINISH BACK OUT AT THE NETS

TOTAL: 7KM

Board

CATCH WAVES FOR WARM UP
HEAD OUT THROUGH THE BREAK FOR 2 MINUTES - 30SECONDS REST
HEAD OUT TO SEA FOR ANOTHER 3 MINUTES - 30 SECONDS REST
THEN RACE ALL THE WAY BACK TO SHORE. DO THIS WHOLE EFFORT 5 TIMES THROUGH

TOTAL: 6KM

Swim

3 x 200 + 3 x 400 2 TIMES THROUGH
STARTING SLOW AND FINISHING HARD
3RD ONE DO A SOLID TIME

TOTAL: 3.6KM

Run

EITHER OF THE FOLLOWING SESSIONS ARE MY FAVORITE
1 1/2 KM WARM UP
4 x 200 RUN THROUGH
2 x 3KM TIME TRIAL NEGATIVE SPLIT
OR FARTLEK
2 KM WARM UP
6 x 2MINUTES @ 90 - 80%
3MINUTES @ 70%

TOTAL:7-8KM

Ironman

WARM UP RUN AND CATCH A FEW WAVES
6 x INS AND OUTS
3 x 4 LEG IRONMAN WITH 300M RUNS IN BETWEEN

TOTAL: 1 1/2 HOURS

Dwayne Thuys

DWAYNE THUYS - IRONMAN
1983 World Ironman Champion
1985 - 1986 Australian Ironman Champion
1990 Uncle Toby’s Super Series - 3rd Overall
1997 Uncle Toby’s Race Winner

Ski

WARM UP 10 - 15 MINUTES SURFING
8 MINUTES OFF THE BEACH (OR INTO WIND), 1 MINUTE REST THEN RETURN TO THE BEACH WITH THE RUNNERS
2 x 4 MINUTES OFF THE BEACH, 45 SECONDS REST ( YOU WILL BE 8 MINUTES OUT TO SEA) THEN RETURN TO THE BEACH WITH THE RUNNERS
4 x 2 MINUTES OFF THE BEACH, 30 SECONDS REST ( YOU WILL BE 8 MINUTES OUT TO SEA) THEN RETURN TO THE BEACH WITH RUNNERS
8 x 1 MINUTES OFF THE BEACH, 20 SECONDS REST ( YOU WILL BE 8 MINUTES OUT TO SEA)
WARM DOWN EASY BACK TO THE BEACH

TOTAL:12KM

Board

WARM UP 10 - 15 MINUTE SURF
20 x 60 SECONDS WITH 15 SECONDS REST @ 85 - 90% EFFORT
REPEAT THE ABOVE 2 TIMES
TRY TO FIT IN 70 STROKES PER MINUTE
WARM DOWN 10 - 15 MINUTES EASY PADDLING

TOTAL: 6 - 7KM

Swim

WARM UP 300M SWIM, 300M PULL, 300M DRILLS 2 TIMES
50M, 100M, 150M, 200M BAND ONLY ON 50 SECOND CYCLE
MAIN SET 10 x 300M ON 4 MINUTES
KICK 20 x 50M ON 60 SECONDS
WARM DOWN 400M

TOTAL: 7.2KM

Ironman

WARM UP 6 x INS & OUTS START 75M OUT TO SEA SWIM TO BEACH RUN 50M AROUND TWO MARKERS AND THEN RETURN TO 75M FROM THE BEACH, 50 - 60 SECONDS REST
2 x DOUBLE IRONMAN RACES APPROXIMATELY 25 MINUTES DURATION, 5 MINUTES REST (MIX ORDER OF LEGS AROUND E.G. SWIM, BOARD & SKI)
2 X SINGLE IRONMAN RACES, APPROXIAMATELY 12 MINUTES DURATION, 5 MINUTES REST

TOTAL:2 - 2 1/2 HOURS 

Scott Reeves

SCOTT REEVES - IRONMAN
1996 Uncle Tobys Super Series Champion
1995 Uncle Tobys Gold Coast Gold - 1st Place

Ski

10 MINUTE WARM UP
5 x 5 MINUTE EFFORTS WITH 60 SECONDS REST
5 x 3 MINUTE EFFORTS WITH 60 SECONDS REST
10 MINUTE WARM DOWN

TOTAL : 10-12KM

Board

10 x 1 MINUTE EFFORTS OUT TO SEA, THEN PADDLE BACK TO SHORE. PLACE A TURNING FLAG ON THE BEACH AND START 2 MINUTES OUT THE BACK OF THE BREAK. PADDLE IN RUN AROUND THE FLAG AND PADDLE FOR 3 MINUTES BACK OUT TO SEA. DO THIS 5 - 10 TIMES DEPENDING ON FITNESS. HAVE 30 SECONDS REST OUT THE BACK.

TOTAL : 6-7KM

Swim

WARM UP 5 x 400 (1 SWIM, 1 DRILL, 1 SWIM, 1 PULL, 1 KICK)
10 x 300 (4 PULL, 6 SWIM)
500 SWIMDOWN
DO SEVERAL LAPS KICK IF FEELING UP TO IT - 500M

TOTAL : 6KM

Run

2KM WARM UP
6 x 400M 60 SECONDS REST
6 x 100M WALK BACKS
2KM WARM DOWN
MAKE SURE YOU STRETCH BEFORE AND AFTER

TOTAL : 7-8KM

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