FRIDAY PERFORMANCE TRIATHLON SWIM SQUAD
CSS Pacing • Open Water Skills • Race Preparation
Held at Guildford Lido (50m Olympic pool)
Fridays – 9am
Turn your training into race performance
This session is designed for triathletes and open water swimmers who want to improve how they perform in race conditions — not just improve fitness.
You’ll learn how to:
swim faster, hold pace better, and execute effectively in open water and triathlon environments.
Who this is for
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70.3 and Ironman triathletes
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Sprint triathletes stepping up distance
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Open water swimmers preparing for events
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Swimmers who already have basic technique and want performance gains
You should already be comfortable swimming continuous front crawl.
What we focus on
1. CSS pacing & threshold work
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understanding your sustainable race pace
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controlled interval training
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improving pacing awareness
2. Open water skills (pool-based)
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sighting technique
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navigation under fatigue
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drafting awareness
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race starts & positioning
3. Race execution
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pacing discipline
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negative splitting
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holding form under pressure
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finishing strong
What this is NOT
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beginner technique coaching
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stroke correction focus
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low-intensity learn-to-swim sessions
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general fitness swimming
How sessions are structured
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Warm-up + activation
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CSS / threshold main sets
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race-specific interval blocks
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open water skill integration
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cool down
All sessions are progressive and structured in blocks aligned to your racing season.
Why it works
Most triathletes train too easy or too inconsistently at race pace.
This session teaches you:
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how your pace actually feels
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how to hold speed under fatigue
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how to execute properly on race day
What you get
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CSS pacing development
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Open water skill progression
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Structured race-focused sets
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Feedback and coaching cues
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Performance tracking over time
Join the squad
If you want to swim faster in races — not just train in the pool:
👉 Join Friday Performance Swim Squad