Speedy Swim Squad Trial Introductory Offer - Fitness & Technique Squad

Guildford Lido Front Crawl Swim fitness and technique group sessions for adults

Intermediate group from Tuesday 16th May 7pm to 8lom

Improvers group from Thursday 4th may 7pm to 8pm

This squad provides structured weekly swim sessions focussing on fitness and front crawl technique for Triathletes, Open water and Master's swimmers.

ONLY 1 PLACE REMAINING on the Intermediate group

 ONLY 4 PLACES REMAINING on the Improvers group

REASONS TO ATTEND:

• Participants will improve their stamina, endurance and speed for front crawl
• Learn new tips and techniques in each session
• 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
• 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 if there is availability. Please do get in touch to enquire if there is space by emailing Nick on [email protected]).    

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 open water 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!

​Intermediate Group - Tuesdays from 16th May 2023

​These sessions are for intermediate level swimmers who can swim in the speed range of 1:30 minutes to 2:20 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.

​Improvers Group - Thursdays from 4th may 2023

These sessions are for improver level swimmers who can swim in the speed range of 2:15 minutes to 3:00 minutes pace per 100 metres.

We require you to be able to swim at least 4 x 50 metres continuous front crawl with up to 30-40 seconds rest in the above pace range before booking on the course. This is just to ensure you are all at the same level and ability prior to starting 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 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 12 swimmers per session, to ensure you receive the highest possible level of coaching available by our Speedy Swim coach.

WHAT TO BRING:

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

Recommended swim kit list to bring along:

Paddles, pull buoy, fins (optional), a 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 15% discount for you to use with all Race Zone 3  

BOOKING:

Places are limited to 12 swimmers per session per lane.

The first set of sessions are booked in blocks of £110 for 10 sessions (plus online booking fee). 

Swim entry is FREE as it is included in your lesson block booking.

Enter this promotional code at the checkout to receive your 10% off voucher: speedyswim10

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

Places on the squad don't often become available, so early booking is advised to secure your place.

For more information email Nick [email protected] or call 07958 635142

SQUAD SESSION TESTIMONIALS:

"I met Malik at the Jubilee swim yesterday and we both had good swims. The temp and flow were good and I was very pleased with my result of 2H54. Last time I did it in 2015 I did 3H36. I'm sure that most of this improvement is because of the tweaks you have made to my stroke during the Speedy Swimming Squad Sessions. So thanks a lot and keep it up." Hywel "I had reached a plateau in my swimming and my PB for 1,500 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 :-)

Host or Publisher Speedy Swimming