GROUP SESSIONS
Our freestyle group sessions are a great way to train for an event or keep fit in a fun and social atmosphere. With a focus on technique development and fitness improvement, combined with open water specific skills, our sessions always remain fresh and interesting! The squads work off a rolling 8 week programme so you can expect to swim all of the sessions detailed below during this period. Sessions are held on Wednesdays at 12.30 at Inspire in Luton, Saturdays at 7am at Inspire in Luton, Saturdays at 10am at St Albans Boys School and we run a monthly Youth Triathlon Squad on Saturdays, also at St Albans Boys School, from 1-2pm. *From 19 October 2019 there is a 10 week CSS Development Challenge. See the Courses page for more details. These are the ONLY Swim Smooth Certified Swim Squads in Hertfordshire and Bedfordshire and we make sure the sessions allow for your individualism as a swimmer whilst working in a group environment. Squad swimmers have the option to buy a Gold or Silver Membership Scheme.
There are no additional pool entry fees.
YOUTH TRIATHLON SESSION
This session is for swimmers who want to improve their distance freestyle swimming.
The sessions will be held once a month on Saturday afternoons. Check out the online timetable for dates. Distances covered in each session will be between 1 and 2k. Swimmers must be competent in frontcrawl and capable of swimming up to 200m continuously within the set.
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STARTS AGAIN IN SEPTEMBER FROM 1-2PM ST ALBANS SCHOOL
PURE TECHNIQUE
The emphasis in this session is on a lot of drill and technique work with plenty of recovery and tips on how to refine your individual stroke. Don't rush these exercises in an effort to go faster, stay with others in the lane. Take your time – the focus is on you and your stroke.
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WEDNESDAYS 12.30-1.30PM INSPIRE, LUTON
*SATURDAYS 7-8AM INSPIRE, LUTON
SATURDAYS 10-11AM ST ALBANS SCHOOL
THRESHOLD DEVELOPMENT
If you want to enhance your speed in the pool and the open water over distances greater than 400m, then this is the place to start. It's a very challenging session and relies upon you knowing your current CSS pace. If you don't, why not have a little tester using the information at www.swimsmooth.com/training.html
Intervals will range from 50m to 500m and will all centre around CSS pace. There will be a few drills and a few little pick-up sprints as well, but the majority of the session is focused on you maintaining your speed as your stroke inevitably starts to breakdown. The best swimmers in the world are those who let this happen least. Join them by getting good at these sessions!
You can expect feedback during this session on how well you are holding pace and motivation to keep pushing on when things are getting tough.
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WEDNESDAYS 12.30-1.30PM INSPIRE, LUTON
*SATURDAYS 7-8AM INSPIRE, LUTON
SATURDAYS 10-11AM ST ALBANS SCHOOL
TECHNIQUE/ENDURANCE
In this session we blend focus in the warm-up and build set on enhancing your efficiency in the water with some low-level endurance work (typically at CSS +3s to +6s/100m) and over interval distances of 100m to 1000m. It's not as challenging as the longer Threshold Endurance Sessions, but is a great swim workout!
There will be very little emphasis on target times etc during this session to keep you focused primarily on your technique.
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WEDNESDAYS 12.30PM INSPIRE, LUTON
*SATURDAYS 7AM INSPIRE, LUTON
SATURDAYS 10AM ST ALBANS SCHOOL
COACHING VENUES
GIVE THE GIFT OF SWIM COACHING
Perfect for a fellow triathlete, that special 'hard to buy for' person or even yourself this Christmas!
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