The timetable below is correct at the time of going "to print" for September 1st 2009 onwards. Please stay tuned to The TEAM CORE Blog for any last-minute changes! For more detailed timetable locations etc please click the "Timetable" button above and refer to our detailed map for venue directions.

IMPORTANT: Please note that due to popular demand, it has been necessary to add 2 x 1hr squad swim sessions on a Tuesday and Friday morning, starting respectively at 5.30am and 6.30am. Space is limited for these sessions in order to maintain the highest possible level of coaching and new swimmers are advised to enquire first before attending. Thanks for your support!

Winter is a great time to work on your swimming technique. Book in with the TEAM CORE for one of our world-famous 121 Video Analysis and Stroke Correction sessions for just $150.00 and have your stroke critiqued and analysed for efficiency. All swimmers receive a copy of their footage on DVD and a written report on how to improve post-session. More info >>

The PAYG Daily Triathlon Squad forms the foundation of our TEAM CORE coaching services here in Perth, Western Australia. The program runs year-round, with usually just a brief 2-week break over the Christmas Holiday period. Please note that whilst other squads may stop in May / June, you can be assured that The TEAM CORE will continue to service your triathlon training needs year-round!

Each week we have a total of 19 sessions to choose from including 7 swim sessions; 2 bike sessions; 3 run sessions; 1 brick session; 5 core stability sessions and 1 specific triathlon strengthening session which will feature an hour of a blend of yoga / pilates / flexibility and core strength on a Wednesday evening. This makes our program not only the most comprehensive and structured program in Perth, but most likely anywhere else you care to TRI!

We have a very simple PAYG Payment Card System where athletes can choose to buy 10, 25 or 50 session denomination cards with expiry dates based upon frequency of use:

Athletes choosing one of our great new Session Card payment options do so with the knowledge that they are getting great value with maximum flexibility to cater for a variety of personal circumstances. Now you have the freedom to be able to miss a session here or there for whatever reason and then make up additional sessions the following week if necessary.

You will receive your session card upon completion of payment. Expiry will occur either after all the allotted sessions have been used, or after the expiry date shown clearly on your card has elapsed (whichever is sooner). No credits will be given for unused sessions, so please choose your card carefully based upon your upcoming personal circumstances, e.g. work, holidays etc.

Session Cards will be available for purchase at any of our squad training sessions, except for the Monday run, Wednesday & Saturday bike sessions. Our coaches will collect your card and stamp it at each session, ready for you to collect after you have finished the workout. This is a simple and convenient way for you to pay and keep track of where you are with payment. Payments can be made in cash, cheque (to "The TEAM CORE ") or credit card.

• 10 Session Card = Most Suitable for those engaging in the twice-weekly adult swim technique class or those with heavy work and travel commitments wishing to train on average 1 to 2 times per week with the squad.

• 25 Session Card = Most suitable for those who maybe foresee only being able to attend 2 or 3+ sessions per week but whom would like to experiment by trying some of the other sessions that we have available at a great rate!

• 50 Session Card = Most suitable for those who want great value training sessions and whom will be training on average 3 or 4+ times per week with the ability to "mix and match" sessions as they choose!

Our Monday evening Wind Trainer session, Thursday evening Run Session and Friday morning swim session are all accessible to those potentially thinking about joining the squad for a casual fee of $15 per session (cash only). With our increased expiry dates, it is hoped that all will see the benefit of using the PAYG Payment Card System above the hassle of carrying cash for casual payments.

No official affiliation to the squad is necessary and as such we seek to provide a coaching service that may appeal to existing triathlon club members who are still able to represent their club at their chosen event(s).

Our TEAM CORE Daily Squad Sessions are open to adults (16+) of all abilities who seek to improve their performances over a range of distances from Sprint, through Olympic, to the Half and Full Ironman events. The minimum recommended level of ability across all the squad sessions would be:

• Early-morning swim squad = be able to rep 100m intervals on at least a 2:15 time (~2:30 "cycle") and be comfortable with doing at least 2.2km in a session.

• Late-morning Time:4:Me swim squad = be able to swim 200m continuous freestyle even if your form is not the greatest (initially). Feel comfortable with covering at least 1000m in a session.

• Cycle = be able to ride comfortably within a group at a minimum average speed of ~26km/h.

• Run = be able to run continuously for 30-minutes, even if you consider yourself 'slow'. Typically our runners pace at between 3:30/km and 6:00/km for their longer runs.

Training for triathlon can be time consuming, but by managing your time correctly and making sure that you are doing the right training at the right times and at the right intensities (by utilising our Athlete Toolkit), your time can be put to best use. Training with several different groups across all 3 disciplines does not encourage appropriate periodisation of your training and as such you may run the risk of illness, injury or burn-out through attending ‘conflicting’ sessions.

Contrary to what you may believe, training in a squad for an ‘individual’ sport such as triathlon is not only effective for your own individual development (through the use of our unique Athlete Toolkit, ensuring everyone trains at their own optimal level) but also the most enjoyable way of doing it through meeting new people. The squad will run year-round and will follow the preparation for certain key events on the triathlon calendar, but equally provide support for those wishing to simply stay in shape for this great sport! Read more about our Core Values here>>

You want to keep fit and healthy, you love to swim and meet new friends and enjoy a social coffee and a treat following exercise. You want to improve your swimming technique to make it as easy as possible to slip through the water like a fish. The only trouble is, your time is limited with so many other things on the go. You know that swimming with others will keep you motivated and that you really ought to make some regular time for yourself. With the Time:4:Me Program, all that is possible & fun to boot!

New to The TEAM CORE Program this summer is our Time:4:Me squad, held every Monday, Tuesday and Thursday (come rain or shine!) from 9.30am to 10.30am at the Claremont Pool on Davies Road (or as indicated in the Weekly Program). This session is a great chance to work on your technique and fitness in a smaller group environment with typical session length being 2.0 to 2.6km. Registration is as per the main squad, simply buy a 10, 25 or 50 Session Card (the 10 Session Card is most suitable if these are the only sessions you will do) and use it when you come to training. The advantage of integrating this session into the main program is such that people can try this session when they have time and equally try some of the other sessions if they are feeling adventurous!

We would highly recommend a 1-2-1 Video Analysis Session & Stroke Correction session prior to commencement of the Time:4:Me Program. This then ensures you have a specific, targetted goal with your stroke to work on and familiarises you with some of the concepts and drills that we typically use in the session.