FITNESS & TECHNIQUE SQUAD 

Would you love to learn how to swim with an effortless front crawl technique in 2019?

Held at Aldershot 50 metre, eight lane Olympic length pool

Structured weekly swim sessions focussing on fitness and front crawl technique for Triathletes and Master's swimmers on Tuesdays at 8.30pm

 

REASONS TO ATTEND

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

  • Learn new tips and techniques in each session

  • Reduce stroke count by up to 10%

  • Better pacing control and awareness from structured swim sessions

  • Understand interval training and rest periods for maximum results

  • Group sessions can really help when it comes to staying motivated to achieve your fitness goals

  • The team 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

  • Training Peaks account to track and log swim sessions

  • Above all, you'll have great fun!

 

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 to join though by emailing Nick on speedyswimming@gmail.com).

                                             

WHAT TO EXPECT

 

Each session lasts for one hour and will include 5-10 minute warm up, 45-50 minutes of weekly paced interval training, according to your fitness level and 5 minute cool down with stretches. 

Each week there will be a different focus on a 4 week rolling cycle. Participants will build and improve cardio vascular fitness, lung capacity, muscular endurance, building to threshold sets by early spring. The group will focus on technique, as well as improve distance per stroke, with drills for the 6 phases of front crawl.

We are currently using Tempo trainer based sets to teach the group how to swim at a variety of different paces, and pool based open water skills and drills in these sessions, using their own personal pacing zones from regular time trials. These are adapted to suit their particular race distance. 

The aim will be to improve your strength, speed, pacing awareness, lactate tolerance, anaerobic threshold and open water skills, so you are ready for the triathlon and open water season. 

 

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!

 

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

 

These sessions are for intermediate swimmers who can swim in the speed range of 1:30 minutes to 2:15 minutes pace per 100 metres.

 

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.

 

Examples of the types of swim sessions and technique drills we will ask you to do include:

 

  • Drills to improve your streamlining and reduce your resistance in the water

  • Swimming faster without a loss of technique

  • Improving your feel for the water with an enhanced catch and pull phase

  • Improved kicking technique

  • A higher body position

  • Improved stroke rate and rotation

  • Achieving a more balanced swim stroke

 

We also organise regular T paced threshold based swim time trials (optional) so we can benchmark your fitness levels and see how you're improving. We want to know your training/racing goals and personal best times across our set swim distances, so we can help you achieve your goals as effectively as possible!

 

GROUP FITNESS

 

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 12 swimmers per session, to ensure you receive the best possible level of coaching available by our Speedy Swim coach.

 

WHAT TO BRING

 

Please bring your own wetsuit, water bottle, swim cap and goggles.

 

Recommended swim kit list to bring along:

 

Paddles, pull buoy, fins (optional) and tempo trainer / stopwatch. (A stopwatch is a must!)

 

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

 

BOOKING

 

Places are limited to 12 swimmers per lane per session.

The first set of sessions are booked in a block of 10. To continue afterwards, sessions are on a monthly subscription.

Swim entry is free as it is included in your payment.

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

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

Testimonials for squad sessions:

"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

"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