Swimming

Our coached sessions cater for all abilities

Sessions are adapted for the ability range present but if you are new to coached swims we’d recommend you attend the Friday session at Trinity School. Note that all swim sessions are free to attend after paying the annual training fee!

Our current swimming sessions are:

Monday

Forest Hill Leisure Centre
Adult Session – 20:00 – 21:00
More info

Wednesday

Forest Hill Leisure Centre
Adult Session – 20:00 – 21:00
More info

Fridays

Trinity School, Shirley Park
Junior & Adult Session – 20:00 – 21:20
More info

Swimming sessions are coached by Jon & Brian

  • Sessions will include stroke development & water confidence & learning the fundamentals of freestyle,
  • All abilities will be catered for with a minimum requirement of 50m with at least 25m being swam freestyle.
  • Skills covered will include progressions leading to tumble turns, basic racing dives, open water skills, triathlon based team races & having fun!
  • Training squad swimmers will learn to read from the pace clock, principles of endurance & speed training, decision making & pacing.

Guidance on swimming drills can be found here.

Swimming Schedule
# Please note the set guidelines for distance are for the faster swim lanes & so modified for the slower lanes

Monday09-JunMixed paceKick/body positionForest Hill 30 x 50m drill/Swim/pull/paddles @ a mix of speeds & rest intervals
Wednesday11-JunMixed pace setRotation/breathingForest Hill 1 x 500m, 10 x 50m, 4 x 125m, 20 x 25m @ a mix of pace & rest intervals.
Friday13-JunEnduranceStreamlining & lane rope turnsTrinity School300m Lane swims (race prep) @ a mix of pace
Monday16-JunMixed pace setStreamliningForest Hill Ladder swims: 2 x 50m, 2 x 100m, 2 x 150m, 2 x 200m, 2 x 150m, 2 x 100m, 2 x 50m @ a mix of pace & rest intervals
Wednesday18-JunEnduranceStreamlining/body positionForest Hill 8-12 x 150m reps slow endurance with short rests in Swim/pull/paddles
Friday20-JunThresholdTurns (touch & tumble with streamlining)Trinity School9-12 x 100m Threshold swims 3-4 sets of 3 with 45-60 sec rests & drill work as recovery inbetween sets) 8.5/10 effort
Monday23-JunMixed pace setDPS/ Stroke countingForest Hill 1 x 400m, 8 x 50m, 2 x 200m, 16 x 25m, 4 x 100m  a mix of pace & rest intervals – Open water sprints
Wednesday25-JunMixed pace Endurance setDRAFTINGForest Hill 1 x 300m, 6 x 50m, 2 x 150m, 12 x 25m, 3 x 100m, 4 x 75m @  a mix of pace & rest intervals. Group drafting skills
Friday27-JunEnduranceStreamlining/body positionTrinity SchoolSculling drills + short distance paddle work for technique: 8-10 x 150m endurance @ 15-20 sec rests
Monday30-JunMixed pace setKick/body positionForest Hill Ladder swims: 2 x 50m, 2 x 100m, 2 x 150m, 2 x 200m, 2 x 150m, 2 x 100m, 2 x 50m @ a mix of pace & rest intervals
Wednesday02-JulEnduranceRotation/breathingForest Hill 200-400m reps slow endurance with short rests in Swim/pull/paddles/kick
Friday04-JulThresholdDRAFTINGTrinity School4-6 x 200m swims @ close to 400m pace with 90 sec rests & (active recoveries) @ 8.5/10 effort
Group drafting & sighting
Monday07-JulEnduranceRotation/breathingForest Hill 1 x 500m, 10 x 50m, 4 x 125m, 20 x 25m @ a mix of pace & rest intervals.
Wednesday09-JulEnduranceCatch/pull phaseForest Hill 15-20 x 100m (3-4 x sets of 5) mixed pace endurance @ 10-20 sec rest intervals
Friday11-JulMixed pace setDPS/ Stroke countingTrinity School2 x 50m, 2 x 100m, 2 x 150m, 2 x 200m, 2 x 150m, 2 x 100m, 2 x 50m @ a mix of pace & rest intervals
Monday14-JulMixed pace setCatch/pull phaseForest Hill 25-200m Pyramid swim repeats @ a mix of pace & focus
Wednesday16-JulMixed pace DRAFTINGForest Hill 1 x 300m, 6 x 50m, 2 x 150m, 12 x 25m, 3 x 100m, 4 x 75m @  a mix of pace & rest intervals.
Team drafting skills
Friday18-JulThresholdCatch/pull phaseTrinity School9-12 x 100m Threshold swims 3-4 sets of 3 with 45-60 sec rests & drill work as recovery inbetween sets) 8.5/10 effort
Monday21-JulThresholdCatch/pull phaseForest Hill 16 x 100m @ slghtly faster than 1500m pace
Wednesday23-JulEnduranceStreamlining/body positionTrinity SchoolSculling drills + short distance paddle work for technique: 8-10 x 150m endurance @ 15-20 sec rests
Friday25-JulEnduranceStreamlining & lane rope turnsTrinity School300m Lane swims (race prep) @ a mix of pace
Monday28-JulMixed pace setKick/body positionForest Hill Ladder swims: 2 x 50m, 2 x 100m, 2 x 150m, 2 x 200m, 2 x 150m, 2 x 100m, 2 x 50m @ a mix of pace & rest intervals
Wednesday30-JulMixed pace setRotation/breathingForest Hill 1 x 500m, 10 x 50m, 4 x 125m, 20 x 25m @ a mix of pace & rest intervals.
Friday01-AugMixed pace setDRAFTINGTrinity School50 x 50m set @ a mix of focus / Team drafting practices
Monday04-AugEnduranceRotationForest Hill1 x 400m, 8 x 50m, 2 x 200m, 16 x 25m, 4 x 100m  a mix of pace & rest intervals.Open water sprints
Wednesday06-AugMixed pace setCatch/pull phaseForest Hill 9-12 x 100m Threshold swims 3-4 sets of 3 with 45-60 sec rests & drill work as recovery inbetween sets 8.5/10 effort – Sculling for catch focus
Training
Cycling
Running
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