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We're pleased to announce the return of our Squad & Technique Training Sessions for January

Are you looking to improve your swim fitness, and hoping to transform your front crawl?

Our weekly Squad Swim Sessions at Aldershot Garrison Sports Centre in a 50 metre pool, are the perfect answer!

Held on Tuesdays at 20.30pm, starting 9th January 2018.

The group sessions will focus on technique, as well as improving distance per stroke, with drills from our 6 phases of front crawl. (These are entry, catch, pull, push, recovery and rotation).

How do you improve your power from core driven rotation for front crawl?

These Rotation technique video drills are all utilising your obliques and core to build power, so you rotate more fluidly.

In the above video you can see drills focusing on bodyroll and improving rotation for front crawl:

• Continuously rotating kick • 45-degree body roll with a Finis tech toch • 6/3/6 (6 kicks on your side, 3 strokes, following by 6 kicks on your other side)

These will all help you become more streamlined as well!

This will be followed by interval based sets to improve strength, speed, pacing awareness, lactate tolerance, anaerobic threshold and open water skills progressing over the weeks into the Spring months.

How do you know if this group is right for you?

If you can swim 6 x 100 metres with 20 seconds rest in the range of 1 minute 30 seconds to 2 minutes 15 seconds pace, then you’ll fit right in!

These 1 hour weekly sessions are targeted for triathletes and masters swimmers, and fitness swimmers looking to improve fitness and technique.


  • Participants will improve their stamina, endurance, speed and technique for front crawl

  • Understanding interval training and rest periods for maximum results

  • Better pacing control and awareness from structured swim sessions

  • Learn new tips and 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

Testimonials for group swim sessions:

"Nick ran the swim sessions for David Lloyd Triathlon club for 6 months in that time he consistently applied his training methods and approach to swim training that enabled me and all of the other members of the tri club to reduce our 400m time trial times. More than that his sense of humour made these sessions enjoyable and the hour in the water fly by!

I can highly recommend him as a trainer/coach, you won’t be disappointed. “John Leysen

"Nick's training methods and approach to swim training enabled me and all of the other members of our triathlon club to reduce our 400m time trial times." Richard Wild

Click the link below to find out more:

Limited places available. Book to avoid any dissappointment!

Perfect front crawl swim technique by Haydn Woolley of Futuredreams in New Zealand.

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