squad-drills-LS.jpg

SQUAD TRAINING

Swim Smooth Suffolk has two thriving squad sessions each week, on Saturday mornings and Tuesday evenings, both at Felixstowe Leisure Centre's 6-lane deck-level pool. Saturday squad is a dynamic, 70-minute whole-pool session carefully created for the group by Seamus with an ideal balance of freestyle techniqueopen water skills, and some serious 'fresh & fruity' fitness work to start your weekend with a boom! It's all delivered with 'lively humour' (as one member recently described) as well as individual feedback and constant motivation from your lane-mates, as well as your 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 keep things interesting. As you'd expect with Swim Smooth, the overall training structure involves periodic Critical Swim Speed (CSS) time trials to ascertain progress and ensure everyone is training at the right intensity for them - challenging but (just about!) manageable - to make the greatest fitness gains as quickly and sustainably as possible. We use the Finis tempo trainer 'beeper' to guide most main sets and help develop pacing skills. The Tuesday 9-10pm squad has a similar balance of technique, open water and fitness, but with a maximum of 12 swimmers in 2 poolside lanes, Seamus is able to give even more personal feedback and tailor sets to swimmers' needs. Both sessions require an ability to swim 400m continuous freestyle at a minimum speed of 2:30/100m. Both are super popular and enjoyable ways to improve your swimming speed, efficiency and confidence - get in touch with Seamus to join in...you'll be very welcome.

 

Training - Saturday mornings 

Not 60, but 70 packed minutes of pukka 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: Saturdays 07:40-08:50 (set run-through poolside at 07:30)

Cost: First session £5. Then £7-£10 per session depending on number purchased in advance. £12 drop-in option usually available.

Location: Felixstowe Leisure Centre (see map) 

Training - Tuesday evenings

An hour of quality, small group, Swim Smooth coaching in 2 lanes of Felixstowe's 25m deck-level pool. Maximum 12 swimmers. 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 swimmers' needs. The small group allows extra individual feedback and guidance for squad members. 

Time: Tuesdays 21:00 - 22:00

Cost: £39 per month (£35 for Saturday squad paid-in-advance members)

Location: Felixstowe Leisure Centre (see map) 

 
 
Smiles in Lane 4 after completing the Rocky Mountain technique & threshold set, Sept 2017. Greg (back, R) has missed just one session since the squad started in January and - being an outgoing Swinger swim-type ;) was keen to get a look-in on the website! 

Smiles in Lane 4 after completing the Rocky Mountain technique & threshold set, Sept 2017. Greg (back, R) has missed just one session since the squad started in January and - being an outgoing Swinger swim-type ;) was keen to get a look-in on the website!