Posts Tagged ‘triathlon training’

Adult SwimFit Squad

Train in a motivating group environment for triathlons, open water swims and general health and fitness. Improve your cardiovascular conditioning, local muscular endurance and swim speed.

 

 

Mondays and Wednesday, 6-7pm,

Start – Mon 15th January – Wed 28th March, 2018

 

Saturdays, 8-9 am

Start –  Sat 3rd February – Sat 24th March, 2018

Each session, we will take you through a program utilizing various sets, reps and distance interval combinations, adding pace and stroke length challenges. We cover between 2.5km and 3 km in an hour session, operating 4 lanes of differing speeds and abilities.

 

Approx Lane times:

Lane 1      1 min 20s – 1 min 30 s / 100m

Lane 2/3  1 min 30 s – 1 min 45 s / 100m

Lane 4      1 min 45 s  – 2 mins / 100m

Lane 5/6   2 mins – 2 mins 20 s / 100m

Total Immersion™ Smart Speed Level 2.0

total-immersion-swimmingSmart Speed will broaden your swimming IQ and challenge you to apply advanced skills; moving your focus away from 'the pace clock' and the single metric of end result 'time'.  Understanding the following equation, and how to apply skills to achieve your best in any given swim task or competition.

 

Stroke Length (SPL) x Tempo (secs per stroke) = Velocity

 

Thursday's,  6.30 - 7.15 pm, Waverley College

Thurs 12, 19, 26 Oct; 2, 9, 16 Nov

Achieve 'pace mastery' by learning how to apply different combinations of SPL (stroke length) and Tempo, that lead to swimming 'gears' and hence 'easy speed'.

Adult SwimFit Squad

Train in a motivating group environment for triathlons, open water swims and general health and fitness. Improve your cardiovascular conditioning, local muscular endurance and swim speed.

 

Saturdays, 8-9 am

Start -  Sat 7th October, 2017

Mondays and Wednesday, 6-7pm,

Start - Mon 9th October, 2017

Each session, we will take you through a program utilizing various sets, reps and distance interval combinations, adding pace and stroke length challenges. We cover between 2.5km and 3 km in an hour session, operating 4 lanes of differing speeds and abilities.

 

Approx Lane times:

Lane 1    1 min 20s - 1 min 30 s / 100m

Lane 2    1 min 30 s - 1 min 45 s / 100m

Lane 3    1 min 45 s  - 2 mins / 100m

Lane 4    2 mins - 2 mins 20 s / 100m

 

Advanced Freestyle Skills – Part 1 Two Beat Kick Clinic

Part 1  2 beat kick  Sunday 28 May, NCIE Redfern 11 am – 12.30 pm 
 
(Part 2 Catch and Drive Sunday 4 June, NCIE Redfern  11 am – 12.30 pm)
 
Sessions include
  • drills and practices that take you through the mechanics of the 2 beat kick
  • whole stroke focal point practice’s on the timing and co-ordination within full stroke
  • Below water video analysis 
  • these clinics are ‘technical’ in nature

2-beat-kick-mechanics

 

Adult Swim Fit Squads

Train in a motivating group squad situation; each session, we will take you through a set program, utilizing various training methods and energy systems. We cover between 2.5km and 3 km in an hour session, operating 3-4 lanes of differing speeds and abilities.

Improve your swimming endurance, skills and pace holding ability for triathlon, open water swimming or general health and fitness.

Dates:

Saturdays, 8-9 am, starting Saturday 4th February, 2017

Mondays, 6-7pm, starting Monday 6th February, 2017

Wednesdays, 6-7pm, starting Wednesday 8th February, 2017About SWIMLAB

 

 

 

 

Total Immersion™ Group Practice

As a previous participant in a Total Immersion™ swimming program, Stroke Correction Clinic or One-to-one program you’re invited to attend SWIMLAB’s weekly Total Immersion™ Group Practice.

Develop your stroke, and develop your knowledge, skill and application as a swimmer. This weekly session will engage you in practice’s that continually improve your swimming stroke, with the addition of SMART sets that add challenge, and improve your problem solving capacity as a swimmer.

Improve  neuro-muscular and metabolic conditioning, learn to utilise and manipulate multiple variables of reps, distance, rest interval, tempo, stroke Length and RPE to improve your swimming performance.

A Finis Tempo Trainer is essential for these sessions.

Saturdays, 8-9 am, Waverley College

Sat 4, 11, 18, 25 Feb

Sat 4, 11, 18, 25 Mar

Sat 1, 8 Apr

10 sessions

$15 casual/ 10 sessions @ $120

 

Finis Tempo trainerTotal Immersion Practice GroupTotal Immersion Practice GroupTotal Immersion Practice Group