DISCLAIMER: Details for these sessions may change without prior warning. The following is aimed at giving you an idea of what type of cycle session to expect, when and why. Thankyou!
We currently run 6 swim sessions per week as part of our weekly squad program designed at addressing all aspects of your swimming performance from building endurance, refining skill and technique, improving swim-specific flexibility to really boosting your functional threshold - the key component of how well you will swim in a given event.
This sesson is the first weekly Time:4:Me session and typically attracts relatively few numbers ensuring that we can really go to town on your technique! 8 to 12 people normally attend. We normally cover ~ 1600 to 2400m in this session.
Our first early morning squad session of the week focuses on longer, steadier intervals with a keen focus on technique development through specific drill practice. We have 3 to 4 lanes with a variety of ability from those swimming ~13 minutes for 1000m to those ~24 minutes for 1000m. 24 to 36 people normally attend. We normally cover ~ 2400 to 3600m in this session.
This is a solid swim workout aimed at those who want a "no-nonsense" swim set and will focus on developing higher-end threshold levels with some top-end speed work as well. Welcome to the hurt locker!
This session is a carbon-copy replica of the early morning squad session from Tuesday (above) but distances are reduced by ~ 75% in order to focus a little more on your form and technique. This is our 2nd weekly Time:4:Me session. 12 to 16 people normally attend. We normally cover ~ 1600 to 2400m in this session.
This session is our key threshold development session featuring shorter, harder intervals of between 50 and 200m. There is still a good focus on maintaining form and technique throughout the session and the warm-up is tailored as such. 24 to 36 people normally attend. We normally cover ~ 2400 to 3600m in this session.
This session is a carbon-copy replica of the early morning squad session (above) but distances are reduced by ~ 75% in order to focus a little more on your form and technique. This is our 2nd weekly Time:4:Me session. 12 to 16 people normally attend. We normally cover ~ 1600 to 2400m in this session.
This session takes place on a Saturday afternoon and caters for all levels who want to add some spice and variety to their swimming. Focus will be on open water skill development for the summer period and will be a perfect session for those whom have ridden / run earlier in the morning.
During the summer months we also offer openwater swim skills sessions which take place on a Saturday morning from 6.30am at Cottesloe Beach between October and April. Check the weekly program for further details closer to the time.
