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Intermediate Fitness & Technique Squad 

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Build a faster, more efficient front crawl this season with structured, coached squad sessions at Guildford Lido's 50m Olympic Length Pool.

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Intermediate Front Crawl Swim Squad

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Guildford Lido – Tuesdays 19:00–20:00
Starting 14 April 2026

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Reasons to attend:

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  • Improve stamina, speed and front crawl efficiency

  • Reduce stroke count and swim further per stroke

  • Learn pacing, intervals and structured swim training

  • Build consistent fitness with a motivated group

  • Get expert coaching feedback every session

  • Have fun and train with like-minded swimmers

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What to expect:

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Each 60-minute session includes:

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  • 5–10 min structured warm-up

  • 45–50 min coached interval sets based on your pace

  • 5 min cool down and reset

 

Sessions follow a progressive 10-week plan and a rolling 4-week focus cycle, covering:

 

  • Technique and stroke efficiency

  • Pacing and threshold work

  • Distance per stroke and stroke rate

  • Open water skills and race preparation

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We use your smartwatch (Garmin, Polar, Suunto, Apple etc.) alongside TrainingPeaks to help you learn to swim at the right intensities and develop race-specific pacing.

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Your coach tracks your progress each week so you can clearly see improvements in your technique, times and consistency.

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How do you know if these squad sessions are right for you?​​

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This squad is for adult intermediate swimmers who can swim:

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1:30 – 2:20 per 100m pace

6 × 100m front crawl on 20 seconds rest

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If that’s you — you’ll fit right in.

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What you’ll work on

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Across the block you’ll develop:

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  • Better streamlining and reduced drag

  • A stronger catch and pull phase

  • Improved kick and body position

  • Higher stroke efficiency and balance

  • Faster swimming without losing technique

 

Optional threshold time trials are included so you can benchmark your progress and track improvements over time.​

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Group environment

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Speedy Swimming squads are friendly, supportive and structured.

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  • Max 12 swimmers per lane for quality coaching

  • Clear lane structure based on pace

  • A motivating team environment that helps you train consistently

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Pricing

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  • £150 for a 10-week block (£15 per session)

  • Ongoing squad option: £60 per month

  • Guildford Lido entry included

 

(Your 10-week block starts from your first session)

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What to bring

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Essential:

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  • Goggles

  • Swim cap

  • Water bottle

  • Paddles

 

Recommended:

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  • Pull buoy

  • Fins (optional)

  • Wetsuit

  • Tempo trainer or smartwatch

 

If you need any of the above swim kit before starting your session you can order via Race Zone 3 online.

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We do not offer refunds if you are unable to attend for a particular week. Please see terms and conditions for more info. 

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Contact Nick Harris for more information on 07958 635142 or email speedyswimming@gmail.com

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Testimonials for squad sessions:​

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"I've reduced my 1900 metre 70.3 half ironman swim time by 12 mins in 6 months from attending the Speedy Swimming Intermediate level squad sessions at Guildford Lido during the summer of 2025. In May my avergae pace per 100 metres was 2:13 / 100m, now its 1:41 in August 2025. In May I swam 1900m in 44 mins, and in August its now 32 mins! " Steph F - training for 70.3 Ironman Triathlon Greece in October 2025

 

"Mate you helped me so much yesterday on the swim; just had your techniques going through my head the whole time, felt so good, so relaxed and fresh coming out. Was a long swim so was probs a little quicker pace than this, but even this is a pb. Thanks mate see you next week" Tom Mcghie - training for Ironman World champs Nice 2025

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"I had reached a plateau in my swimming and my PB for 1,500m had stuck at 30 minutes for 6 years. After 4 of Nick's group sessions at Guildford lido I raced an Olympic distance triathlon and swam 28.04! I will definitely be signing up for the next set of lessons." Amanda

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"As well as being great fun, I picked up some top tips from Nick, my favourite of which was the 3/4 catch up. Thanks to this, and other top tips including rotation, thinking more about the catch and pull phases. Nick was really quite good at explaining all the technical jargon. I recently came in as the fastest old lady swimmer at the Dock 2 Dock, and 2nd fastest crazy lady without a wetsuit. #somewhatsurprised #wellchuffed Thanks Nick! :-)" Naomi​

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"I've been coached by Speedy Swimming for several years now and cannot speak highly enough of them. Have improved my pace and technique by a large degree and has also reduced stress and injuries. Sessions are fun but focussed. Have also made some great friends and both the group and Nick really kept me going through lockdown with online swim fitness and sea swimming sessions when the pools closed...much recommended!"

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"I had a 400 metre personal best time by 30 seconds in the Hart sprint triathlon, for the first time in years, which is all down to your swimming coaching." Steve Barr

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"I highly recommend the video analysis with Nick de Harris who is an Excellent Coach. I have greatly improved my stroke and times thanks to Nick." Kay Rolandi

 

"Thanks. I was buzzing last week. I know that when I’ve done 1km in my pool it’s been 22mins to 23mins.  Maybe way back did I get 21mins something so I am super happy. Nice to see the improvements - plus I overtook which was also a goal. " Emma

 

I've reduced my stroke count by 8 strokes over 50 metres using swolf swim sets, and my 400 metre time by 10 seconds." Sarah

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My 1000m time has reduced by 1 minute and 40 seconds in 2 months!" Sam Scott

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"Joining the Speedy Swimming Tuesday sessions have been amazing back when we could swim in the pool. The sessions are great working through different elements/phases. Nick manages to concentrate on each individual and give pointers along the way. I managed to knock 20secs off my 100m. Can’t wait to get back into the pool and hit these sessions.

 

Nick is great at the coaching/teaching points. I have always been a confident sea swimmer but again I have learnt so much more at the sessions in Southsea, entering and exiting the water in an efficient way. Getting to know the tides and swell. I can not recommend it enough. The video analysis was pretty enlightening too and really highlights the points to focus on and the tailored drills to work this."

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Booking

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Places are limited and fill quickly.

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To secure your place:


📧 speedyswimming@gmail.com
📱 07958 635142

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Train smarter, swim faster, and enjoy every session.

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See you in the water. 🏊‍♂️

 

All of our Swim sessions are fully risk-assessed and organised in line with British Triathlon, the STA, and Guildford Lido. 

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All sessions are periodised into blocks of 10 weeks according to our annual swim training plan, building structured and progressive sessions so you can see consistent results and improvement. (You can join at any time throughout the course. Please get in touch once the course has started by emailing Nick at speedyswimming@gmail.com.

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