SQUAD TRAINING
Swim Smooth Suffolk now has THREE squad sessions each week, on Saturday and Monday mornings, plus Tuesday evenings, all at Felixstowe Leisure Centre's excellent 6-lane deck-level pool.
Saturday morning squad is a dynamic, 70-minute (0725-0835) whole-pool session carefully created for the group with an ideal balance of freestyle technique, open water skills, and some serious 'fresh & fruity' and endurance fitness work to start your weekend right! It's all delivered with a bit of 'lively humour' (as DanJ once said:) as well as individual feedback and constant motivation from your lane-mates and coach!
The atmosphere is supportive, fun and friendly, with new swim buddies made and time flying past. We use the whole pool in innovative ways to maximise use of space and always keep things interesting - there’s time to find your rhythm but as in open water, you should also expect the unexpected! As you'd expect with Swim Smooth, the overall training structure can involve periodic Critical Swim Speed (CSS) time trials to gauge progress and ensure everyone is training at the correct individual intensity i.e. challenging, but (just about!) manageable - to make the greatest fitness gains as effectively as possible. On occasion we use the Finis tempo trainer pro ('beeper') to guide most main sets and help develop pacing skills.
The Tuesday 2100-2200 and Monday 0620-0720 are now both WHOLE POOL sessions, so plenty of room and no distractions. All squads have a similar balance of technique, open water skills and fitness, but with smaller groups, Seamus is able to give even more personal feedback and guidance. All squad sessions require the ability to swim 400m continuous freestyle at a minimum speed of 2:15/100m. All are super-popular and enjoyable ways to improve your swimming speed, efficiency and confidence - TO JOIN A SQUAD please get in touch with Seamus in advance to get involved!
Training - Saturday mornings
Seventy packed minutes of quality Swim Smooth squad training in all 6 lanes of FLC's bright 25m, deck-level pool. Consistent and varied work on freestyle technique, swim fitness & openwater skills in a friendly, informal setting with your very own innovative and empathetic coach! Fins, paddles, pull buoy and tempo trainers are used in most sessions - Seamus can advise on the most appropriate equipment for you.
Time: Every Saturday 0725-0835
Price: Flexible advance payment depending on number of sessions required (~£8-£9 per session). PAYG (if available) £10.
Location: Felixstowe Leisure Centre (see map)
Training - Tuesday evenings + Monday mornings
Highly effective and fun Swim Smooth coaching across all 6 lanes of Felixstowe's 25m deck-level pool. An ideal balance of Swim Smooth's '3 keys' to better freestyle: fitness (CSS threshold development and speed work) open water skills and freestyle technique tailored to the Squad’s needs.
Time: Tuesdays 2000-2100 + Mondays 0620-0720
Prices: (occasional £10 PAYG usually possible)
Tuesday evenings £32 per month - contact Seamus to join
Monday mornings £29 per month
Location: Felixstowe Leisure Centre (see map)
Morning smiles in Lane 4 after completing the Rocky Mountain technique & threshold set, (adapted from Swim Smooth coach in Calgary, Canada, Mary Jessey.)