Friday Endurance & Technique Swim
Structured swimming to help you become a stronger, more efficient swimmer.
Starting Friday 4th September at Guildford Lido
Whether you're a triathlete preparing for an autumn race, an open-water swimmer wanting to improve your technique, or simply looking to build your swimming fitness, the Friday Endurance & Technique Swim provides a structured, coached session to help you keep progressing.
Each session combines technique, endurance, pacing and swim-specific skills, with the training developing progressively through the autumn and winter.
Weekly sessions | Guildford Lido | Fridays at 9:00am
BOOK YOUR PLACE!
Swim better. Swim further. Swim more efficiently.
Good swimming isn't just about swimming harder.
The aim of these sessions is to help you develop the combination of better technique and greater endurance that allows you to swim efficiently for longer.
Sessions will include a mixture of:
* Front crawl technique and efficiency
* Drills to improve body position, catch and propulsion
* Aerobic endurance swimming
* Progressive interval sets
* Pacing and effort control
* Technique under fatigue
* Sighting and open-water skills
* Triathlon-specific swimming where appropriate
You'll be coached throughout the session, with clear explanations and feedback so you understand **what you're working on and why.
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A progressive approach to swimming
The group isn't simply a collection of random swim sessions.
Training will progress throughout the autumn and winter, gradually developing your swimming ability, endurance and efficiency.
September – October
Technique + endurance
Build good movement patterns while developing your aerobic swimming and pacing.
For those still racing through September and early October, sessions can also include more race-specific work such as pacing, sighting and swimming efficiently when fatigued.
November – December
Build your swimming base
Develop aerobic endurance, consistency and technical efficiency as we move into the winter.
January onwards
Strengthen and progress
Gradually introduce more challenging intervals and performance-focused swimming as we move towards the new triathlon season.
The aim is to arrive at the start of the season a better swimmer, rather than simply a fitter swimmer.
Who is it for?
The group is designed for:
Triathletes
Build your swim fitness and technique alongside your bike and run training.
Open-water swimmers
Develop the skills and endurance needed to swim further and more confidently outdoors.
Fitness swimmers
If you enjoy swimming and want structured training rather than simply swimming lengths, you'll have a clear session to follow and a coach to guide you.
Swimmers wanting to improve
If you've taught yourself to swim or feel that your technique is holding you back, the sessions provide plenty of opportunity to work on efficiency and develop better habits.
You should be comfortable swimming front crawl continuously and following a structured pool session.
This is a coached training session rather than a learn-to-swim class, so you'll get the most from it if you're already comfortable in the water.
What makes the sessions different?
Technique with a purpose
Rather than spending the entire session swimming hard, we'll work on specific technical elements and then apply them within the main sets.
Endurance that builds progressively
You'll develop the ability to swim further and maintain good technique as the session progresses.
Structured coaching
Every session has a clear purpose, with guidance on pacing, effort and technique.
Skills that transfer to open water
Sighting, rhythm, pacing and maintaining technique when you're tired are all important when swimming outdoors — particularly in a triathlon.
A consistent Friday session
Use the session as part of your weekly training routine and build your swimming over the autumn and winter.
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Your Friday swim session
Friday mornings | 9:00am
Guildford Lido
Sessions are 60 minutes and will typically include:
Warm-up
Prepare your body and establish good movement patterns.
Technique / drill work
Work on a specific aspect of your stroke and learn how to apply it to your swimming.
Main endurance set
Progressive swimming designed around aerobic development, pacing and efficiency.
Application
Bring the technique into longer or more challenging swimming so it becomes part of your natural stroke.
Cool-down
Easy swimming to finish the session.
The exact session changes each week, so you won't simply be swimming the same sets repeatedly.
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Build your swimming through the winter
Consistency is one of the biggest advantages you can give yourself as a swimmer.
Rather than trying to cram swimming fitness into the few weeks before your next race, use the autumn and winter to develop the foundations:
Better technique → greater efficiency → more endurance → better performance.
And when race season comes around, you'll have a much stronger swimming base to build from.
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Ready to improve your swimming?
Join the Friday Endurance & Technique Swim at Guildford Lido from Friday 4th September.
Whether your goal is to complete your first triathlon, improve your open-water swimming, become more efficient in the pool or simply get fitter through structured swimming, you'll have a progressive session to follow every Friday.
Friday | 9:00am | Guildford Lido
Questions?
If you're unsure whether the group is right for your current swimming ability, just get in touch and I'll be happy to advise you.
Nick Harris
Speedy Swimming
Triathlon & Open Water Swim Coach