Training Squads
Our Squads are all about getting you ready to race. The majority of our members are triathletes, ranging from novices to very experience Kona qualifiers, racing mainly in half to full distance Ironman events. We also have some members who only swim masters/open water and a handful who swim just for fun!
Concept
The training program we provide is highly goal-orientated and specific to performance-based open water swimming; the main focus is open water freestyle mechanics. Most sessions are set up to cover 3k to 5k and coach feedback focuses on pacing management with snippets of technique. We help novice swimmers who are just starting out and looking to race in their first open water event , all the way up to elite World Champ qualifiers and Pros. Masters swimmers and general fitness enthusiasts are most welcome to join in, as we can often tailor part of the workout to include the other 3 strokes for you.
If you're not quite up to the minimum standard to join a Training Squad, then we recommend you take the Technique Course first, or a few Semi-Private Sessions. Once you've built up a good foundation in fitness, skills and training know-how then you will be ready to join a Squad. We recognise some folks are simply unfit after a long absence from the pool and just need some time to build fitness back – if you are already well versed on swimming training, then squads will not be a problem.
Aerobic Recovery
The focus is on technique and drills, blended with aerobic work, there is little emphasis on times during this session, instead it's all about focusing on form.
Threshold Short Interval
Short reps working on easy speed and mechanics with minimal recovery, we work on your stroke rate and muscular endurance and resiliency.
Threshold Long Interval
CSS-based session excellent for pacing management and awareness, ideal for competitive triathletes and open water swimmers.
ENDURANCE
Challenge both your endurance and mental toughness whilst getting race-ready in this demanding and rewarding long-distance squad.
Improvers
Bridging the gap between the Technique Course and our regular squad sessions, builds stamina and improves your technique.
Custom SWIM Program
If you’re unable to attend the other squads, we can create a custom plan just for you.
“I’ve been training with The Swim Lab for around 7 years now, and really love the training sessions. They are a great mix of technique drills, intervals and endurance, and I always end the sessions somewhere between “pretty tired” and “totally exhausted”!! I continue to do PBs, which at 46 years old I’m chuffed about, and I’ve gone from being in the middle of the pack in the open water races to in and around the medals.”
Aerobic Recovery Squad
Distance: up to 3km
Level: ALL*
*swimmers must be able to swim 400m continuous freestyle, if you swim in the > 2:00 / 100m range, please consider our Improvers Squad listed below.
Each week begins with a recovery session to help ease you back after a weekend of training or racing (or both)! Whilst technique heavy with plenty of drills, it still blends in a fair amount of aerobic work too to get you ready for the rest of the week. To keep you focused primarily on your technique, there is little emphasis on times during this session, instead it's all about focusing on form.
You can expect feedback during this session on how to perform the skills and drills correctly and a few quick tips on your stroke.
All equipment is required as there are a lot of changes in and out of gear.
Threshold Short Interval Squad
Distance: Up to 3k
Level: Intermediate*
*must be able to swim 8 x 100m free @ 2:10 interval (includes rest)
Reps are short (25m – 200m) working on easy speed and mechanics with minimal recovery. Here we work on your stroke rate and muscular endurance and resiliency over a set distance. Use of the Tempo Trainer in Stroke Rate mode will be mainly used. This is a good session for Masters swimmers to join.
You can expect feedback during this session on how well you are maintaining form during the main set.
All equipment required (fins, snorkels, paddles, pull-buoys and Tempo Trainer).
Threshold Long Interval Squad
Distance: Up to 5k+
Level: Advanced
*must be able to swim at least 400m non-stop and complete 8 x 100m @ 2:10 interval (includes rest)
This CSS-based session is a gem for pacing management and awareness, which is ideal for the distances triathletes and open water swimmers tend to compete in. Reps range from 50m - 400m with relatively short rest, as the efforts are meant to be sustainable for the duration of the set. As such, this is one of the key sessions we offer each week.
This session is also very much a team effort as you will be grouped with 3-6 other swimmers of a very similar speed, working as a small pack within your lane. This requires each swimmer to be accountable to each other, to step up and rotate lead, making for a very team-based environment with lots of camaraderie!
You can expect feedback during this session on how well you are holding pace and motivation to keep pushing on when things are getting tough.
All equipment required (fins, snorkels, paddles, pull-buoys and Tempo Trainer).
Endurance Squad
Distance: Up to 5k
Level: Advanced*
*must be able to swim at least 800m non-stop and complete 10 x 100m @ 2:00 interval (includes rest)
These sessions are mainly done at a gentler pace to our Threshold Long Interval session, but they are not for the faint hearted as the pace can seem relentless as the set progresses. These are typically longer reps (200-1000m) which challenge both your endurance and mental toughness – much of what is needed in the madness of triathlon and open water races! This is the stalwart session for the Clean / Cold Half, Ironman and 70.3 brigade given how good it is at preparing you for these events. It is another one of our weekly sessions you should not miss if you are training for 70.3, Ironman or long distance OW events ranging from 1.5km up.
This session is also very much a team effort as you will be grouped with 3-6 other swimmers of a very similar speed, working as a small pack within your lane. This requires each swimmer to be accountable to each other, to step up and rotate lead, making for a very team-based environment with lots of camaraderie!
You can expect feedback during this session on how well you are holding pace and motivation to keep pushing on when things are getting tough, especially if you drop off the back of the pack.
Snorkels, paddles, pull-buoys and Tempo Trainer required.
Improvers Squad
Distance: Up to 3k
Level: Beginners*
* able to repeat @ 2:00 - 2:20min pace for 6 x 100. Please enquire if you are just outside the range.
This session is designed as a "pre-squad" session for those looking to bridge the gap between the Technique Course and our regular Squad sessions, listed above. It builds on all the skills introduced in the Course with a bit more emphasis on aerobic development to aid in increasing stamina and endurance over longer distances (just at a gentler pace than anything listed above). You can expect feedback during this session on how to perform the skills and drills correctly and a few quick tips on your stroke.
Please note this is not a "recovery" session for those fast enough to train in our regular Squads!
All equipment is required as there are a lot of changes in and out of gear.
Custom Swim Program
Distance: Any
Level: All
If you simply cannot make any of our sessions (either because timing doesn't work for you, or you live overseas) but would like a training program, we can offer a custom training plan for you. These are best combined with our Swim Smooth Video Analysis Sessions so that we can tidy up and fix any faults with your stroke, discuss your concerns and then implement a plan once we have a clearer picture of your goals and abilities. Please get in touch to discuss your requirements.