Swim Squad – Endurance + Efficiency for triathlon and open water swim performance
Build sustainable swim endurance and efficiency for triathlon performance with structured coached squad sessions at Guildford Lido.
Swim Squad – Endurance + Efficiency for triathlon performance
Guildford Lido – Tuesdays 19:00–20:00
Starting 14 April 2026
Build a stronger, more efficient swim engine
This squad is designed for triathletes and swimmers who want to:
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swim further without fading
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maintain technique under fatigue
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improve overall swim fitness and control
It’s about building the endurance engine that supports your triathlon performance.
Who this is for
This squad is ideal if you can already swim continuous front crawl but want to improve:
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endurance and stamina in the water
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efficiency over longer sets
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pacing awareness and control
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consistency across 400m–1900m+ swims
Typical athletes include:
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70.3 and Ironman triathletes
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sprint triathletes building base fitness
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open water swimmers developing endurance
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fitness swimmers improving sustained swimming ability
What we focus on
Each session develops your swim engine through:
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Aerobic endurance development
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Stroke efficiency under fatigue
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Pacing control and interval awareness
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Distance per stroke improvement
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Sustainable front crawl mechanics
The goal is simple:
Swim longer, stay efficient, and hold form when fatigue builds.
What to expect
Each 60-minute coached session includes:
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5–10 min structured warm-up
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45–50 min progressive interval sets based on ability
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5 min cool down and reset
Sessions are delivered in structured 10-week training blocks with a progressive focus across the season.
Training focus structure
Across each block you will develop:
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Swim endurance and aerobic fitness
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Stroke efficiency and reduced drag
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Pacing control across different distances
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Ability to maintain technique under fatigue
How it works
We use structured interval training supported by pacing awareness and (where relevant) your swim watch data to help you understand effort, speed, and consistency in the water.
Your coach tracks progress across the block so you can see improvements in:
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endurance
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consistency
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swim efficiency
Group environment
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Maximum 12 swimmers per lane
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Structured lane organisation based on pace
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Supportive, focused training environment
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Consistent coaching feedback throughout sessions
Pricing
£150 for a 10-week block (£15 per session)
Optional ongoing monthly membership: £60/month
Guildford Lido entry included.
What to bring
Essential:
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Goggles
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Swim cap
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Water bottle
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Paddles
Recommended:
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Pull buoy
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Fins (optional)
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Tempo trainer or swim watch
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Swim wetsuit
Booking
Places are limited and typically fill quickly.
To secure your place:
📧 speedyswimming@gmail.com
📱 07958 635142
Training philosophy
You don’t need more effort in the water.
You need:
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better endurance
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better efficiency
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better pacing control
This squad builds exactly that.
See you in the water 🏊♂️
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 Harris for more information on 07958 635142 or email speedyswimming@gmail.com
Testimonials for squad sessions:
"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
"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
"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!"
"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
"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
My 1000m time has reduced by 1 minute and 40 seconds in 2 months!" Sam Scott
"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."
All of our Swim sessions are fully risk-assessed and organised in line with British Triathlon, the STA, and Guildford Lido.
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.