Speedy Swim Clubs - Open Water Squad Fitness Sessions
Weekly Open Water Sea Swim Squad - available summer season (July - end of October 2020)
Southsea Beach , Portsmouth Esplanade
Participants will learn how to control their pace, reduce drag, become more streamlined, build fitness, with the overall aim of becoming a Speedier Open Water Swimmer!
Participants will build confidence in open water,
WHAT TO EXPECT:
Sessions lasts for one hour and will include a 5-10 minute warm up, followed by 45-50 minutes structured and progressive weekly paced interval training, according to your fitness level. The session ends with a 5 minute cool down, and swim specific stretches.
Each week you’ll be building and improving your cardio vascular fitness, lung capacity and muscular endurance. You’ll be focusing on technique, including sighting, navigation, drafting and mass starts. This is followed by interval based sets to improve your endurance, speed, pacing awareness, lactate tolerance, anaerobic threshold and open water skills.
Each week in a block of 4 will primarily focus on a different element of fitness of the front crawl stroke, as well as refining your technique during and from previous sessions.
Race pace based training
Wk 1 Endurance
Wk 2 Speed & lactate tolerance
Wk 3 Lactate threshold
Wk 4 Fitness test & technique drills
Your coach will keep a record each week of how you're doing, and the improvements you'll be making, so that you see and can track consistent progress on your technique and splits, and enjoy each session fully!
What's Included in Open Water Swim Squad Coaching?
Speedy Swim coaching will help you get faster in open water, with race pace intervals, as well as teaching you to understand how to position yourself well in mass starts based on your experience level, and will get you used to swimming in groups for close proximity swimming.
You'll also learn all the open water skills and drills you'll need to successfully conquer your next open water race, whether that be for a sprint distance or Olympic distance triathlon swim, up to Ironman triathlon, or an open water swim event. Each week will be on a different aspect of your open water fitness, on a 4 week rolling cycle of periodisation.
In each open water session we'll take you through a progressive range of skills, drills and techniques to help you:
Overcome and become more relaxed and used to the cold water
Learn how to sight effectively without losing your rhythm
Learn drafting techniques to save you up to 25% energy
How to position yourself in a pack of swimmers
Learn the best way to perform a mass race start
How to navigate around turn buoys
Transition T1 - preparation, layout of transition, kit list and wet suit
Participants will learn to maintain and control race pace under fatigue
How do you know if these open water fitness squad sessions are right for you?
This group is for intermediate swimmers who can swim in the speed range of 1:30 to 2:15 pace per 100 metres. You should have swum in open water 2-3 times before joining these sessions.
We require you to be able to swim at least 6 x 100 metres continuous front crawl with 20 seconds rest in the above pace range before booking on the course.
The types of structured swim sessions and open water techniques we will ask you to do include:
Pacing under fatique with strength and power drafting
Swimming faster without a loss of form
Race specific swim skills and navigation techniques
Drafting methods, sighting and deep water turns
Hot start open water swim workouts
Open water mass start practice and skills
Improved stroke rate and rotation
Breakaways and advanced drafting
We also organise monthly time trials (optional) so we can benchmark your fitness levels so that we can see how you're improving. We want to know your training and racing goals and personal best times across our set swim distances, so we can help you achieve them as effectively as possible!
Our Speedy Swim groups offer a social way to build your fitness and our friendly and intuitive coaching will ensure you feel part of the club.
Places are limited to 15 swimmers per session, to ensure you receive the highest possible level of coaching and feedback on your technique, stroke correction, pacing and splits available by our Speedy Swim Coaching Team.
BENEFITS OF GROUP SWIM CLASSES
Understanding interval training and rest periods for maximum results
Better pacing control and awareness from structured swim sessions
Learning all the aspects on how to become a more efficient swimmer
Learn new open water tips and front crawl techniques in each session
Not swimming alone can really help when it comes to staying motivated to achieve your fitness goals
The group dynamic will have you truly trying your best, which means you'll get more out of the experience, get fitter faster and reach new Pb’s
You’ll celebrate your success with your instructor and new swim friends
WHAT TO BRING
Wetsuit swimming is recommended at the beginning of the season, but you’ll be warm soon after starting the class!
You can hire wetsuits from the Race Zone 3 Pop up shop next to registration.
Recommended swim kit list to bring along too:
Please bring your own water bottle, swim cap and goggles, plus wetsuit.
A stopwatch is a must for race training sessions each week.
If you would like to purchase a Race zone 3 wetsuit or any swim kit before starting your session you can order via Race Zone 3 online.
We have arranged a 20% discount for you to use with all Race Zone 3 products below: speedyswim20
Places are limited to 15 swimmers per session, to ensure you receive the best possible level of coaching available by our Speedy Swim Team.
Sessions can be booked in blocks of 10 weeks at £160 for 10 sessions.
We do not offer refunds if you are unable to attend for a particular week due to unforeseen circumstances. Please see terms and conditions for more info.
Contact us for more information on 07958635142 or by email email@example.com
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