Swimdynamics.co.uk | Group sessions

SQUAD TRAINING

Come and join The ONLY Swim Smooth Certified Swim Squad in Hertfordshire and Bedfordshire on Saturday mornings from 7-8am at Active Luton's 50m pool! The squad runs through the winter months (September through March) and is 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 squad works off a rolling programme to ensure all sessions below are covered in preparation for the upcoming open water season.

OPEN WATER SKILLS

In this session we practise open water skills such as navigation, drafting, mass starts, buoy turns as well as endurance and stamina.

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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. The focus is on you and your stroke not speed.

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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.
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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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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