We have reviewed our 2019 swim sessions and have updated them to be even better for 2020, so they can cater for the wide range of members new and old we are lucky to have in the club!

Here is an overview:

1. Swimming: Technique and fitness for Novices and Newbies
   
   • Thursdays 7-8 AM
   • Learning the fundamentals of the most efficient front crawl technique for triathlon to help you feel capable and confident
   • Our coaches will provide you with ample feedback and drill recommendations to help get your swimming on track
   • Confident swimming 50m in deep water (ideally front crawl)
   • Two lanes:
     Lane 1 = for the more confident novice
     Lane 2 = for the more newbie or inexperienced swimmer
     
     
2. Technique and fitness for Improver swimmers
   
   • Mondays 8.30-9.30 PM 
   • This is a mixed session with a combination of drills and steady state swimming along with a couple of higher intensity reps to push you to the next level
   • Our coaches may provide you with feedback and drill recommendations to help get your swimming on track
   • Confident swimming the speeds below and/or have attended the novice/newbie sessions and coach has advised you to attend
   • Two lanes:
     Lane 1 = around 1.50 minutes per 100m swim speed
     Lane 2 = around 2.10 minutes per 100m swim speed
     
     
3. Speed and endurance for Improver to Advanced swimmers
   
   • Thursdays 8.45-9.45 PM
   • Continuous swimming with higher intensity and pacing (less focus on technique)
   • Additional strength and endurance work utilising pullbuoy, paddles, band and kickboard
   • Confident swimming the speeds below and have attended at least 4 improver sessions (or been swimming weekly for the past 4 weeks)
   • Three lanes:
     Lane 1 = around 2.10 minutes per 100m swim speed
     Lane 2 = around 1.50 minutes per 100m swim speed
     Lane 3 = around 1.30 minutes per 100m swim speed
     
     
4. Swim technique focused course for Novice to Advanced swimmers
   
   • Fridays 8.15-9.15 PM starting 10th January 
   • Back to basics: Will help you feel more confident and relaxed in the water, leaving you with a greater understanding of your stroke and what you need to do to continue improving
   • Requirements: Confident swimming 50m in deep water (breaststroke is allowed) 
   • Advancing your technique: Will build on the fundamentals learned (or you may already have) to equal a more efficient stroke for a successful season of swimming and racing
   • Requirements: Confident swimming 400m non stop (front crawl only) 
     
     
5. 121 coaching for Novice to Advanced swimmers
   • Fridays 
   • A bespoke to you lesson of personal tuition to help you learn to improve your technique, regardless of your current ability.
   • Speak to Audrey about your specific requirements and to book audrey@alphafitness.me.uk
     
     
6. Uncoached for all swimmers
   
   • Saturday 9.45-10.45 AM
   • Our uncoached swimming session is a great opportunity to get in those distance swims, or just get used to the water without the pressure of a structured session. In the winter it is a chance to experience cold water swimming.
   • For those confident swimming 100m in deep and cold water
   • One lane shared by all abilities (see pool etiquette guidelines here)
     
     

Any questions please post below or email coaching@windrushtri.co.uk

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