Bondi Adult Swimfit Squad

Dear Swimlab SwimFit Community
Our Summer Swim Squads are nearly at capacity! 
Term 1 2021
Mon 4 Jan - Wed 31 Mar

Mon and Wed  6-7pm  ONLY 

Fri will re-commence in Feb

We will await further instructions from Waverley College on Term time operations. 


Register your interest now!

Bondi Adult SwimFit Squads

Improve cardiovascular conditioning, local muscular endurance and swim speed for ocean swims triathlons, cross-fit events and general health and fitness.

Term 4 starts with some COVID restrictions on pool use. Squads will take the following format 

15 mins dry land - swim specific stretch and strength 

BYO mat, resistance bands will be provided

50 mins pool

Each session, we will take you through a program utilizing various rep, distance and effort level combinations, adding pace and stroke length challenges. We cover between 2km -3km in an hour session, operating 8 lanes of differing speeds and abilities, in a focussed, fun and motivating group environment.


Pre - requisite: Swimmers must be able to swim 400m in 9 mins (in 50m pool); swimmers slower than this are recommended to do Beginner Squad 


Payment options (no entry fee to pool) 
1. Casual $20 per session
2. 10 pack $170
3. 20 pack $300
Approx Lane times:

Lane 1/2        > 1 min 30 s - 1 min 40s / 100m

Lane 3/4        1 min 40 s - 1 min 50 s / 100m

Lane 5/6        1 min 50 s  - 2 mins / 100m

Lane 7/8         2 mins - 2 mins 15 s / 100m


Who is the SWIMFIT squad for?

  • You enjoy a group training environment for increased motivation and accountability
  • You would like to enter, or improve your performance in a triathlon or ocean swim
  • You would like use swimming in a regular fitness program

What you will learn in SwimFit squad session

  • Learn to read the pace clock
  • How to pace your swims over different distances
  • Learn how to apply alternative metrics to ‘time’ for deeper understanding of pace ie. stroke length, and tempo

What will you take away?


  • The ability to swim smarter, better and adult-swim-fitfaster.
  • Improved neuro-muscular and metabolic conditioning.