£74

SPEEDY SWIMMING - Squad Training Sessions Guildford Lido 2nd phase

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Guildford Lido

Lido Road

Stoke Park

Guildford Lido

GU1 1HB

United Kingdom

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The summer is in full swing, and therefore so is the triathlon and open water racing season. Boost your swim fitness and join our Squad Training Swim Sessions.

Held at Guildford Outdoor Lido, on Tuesdays at 7.15pm, starting on 1st August 2017.

Participants will improve technique, critical swim speed (CSS) or race pacing, reduce stroke count by up to 10%, and stroke efficiency (SWOLF score), and above all, have great fun!

All sessions are periodised into blocks of 7 weeks according to our annual swim training plan, building structured and progressive sessions so you can see consistent results and improvement.

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 and muscular endurance. The group will focus on technique, as well as improve distance per stroke, with drills for the 6 phases of front crawl. This will be followed by interval based sets to improve strength, speed, pacing awareness, lactate tolerance, anaerobic threshold and open water skills.

These will be CSS and Tempo trainer based sets to teach the group how to swim at a variety of different paces. There are also some pool based open water skills and drills in these sessions.

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 CSS based fitness tests (optional) for you to assess your performance and tracks your improvements.

GROUP FITNESS

Our Speedy Swim groups offer a social way to build your fitness. Our friendly coaching will ensure you feel part of the group and in a matter of minutes you’ll be having fun with everyone else as you learn new techniques and tips for triathlon and masters swimming.

Places are limited to 10 swimmers per session, to ensure you receive the best possible level of coaching available by our Speedy Swim coach.

BENEFITS OF GROUP SWIM CLASSES

  • 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

WHAT TO BRING

Wetsuit swimming is recommended at the beginning of the season, but you’ll be warm soon after starting the class! We advise having warm clothes to put on after the session has finished.

The pool temperature will be a balmy 24 degrees. The perfect way to end your day feeling refreshed!

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

Recommended swim kit list to bring along:

Paddles, pull buoy, fins, kickboard, 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.

We have arranged a 20% discount for you to use with all Race Zone 3 using the code: speedyswim20

BOOKING

Places are limited to 10 swimmers per session, to ensure you receive the best possible level of coaching available by our Speedy Swim coach.

Sessions are booked in blocks of £74 for 7 sessions ( including £4.79 online booking fee).

Swim entry for the Lido is free as it is included in your lesson block booking.

There is parking available at the Lido, but please make sure you arrive in plenty of time to start the class.

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 07958635142 or email speedyswimming@gmail.com

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

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Date and Time

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Guildford Lido

Lido Road

Stoke Park

Guildford Lido

GU1 1HB

United Kingdom

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