Do3 Swim Squads
Are you a triathlete or open water swimmer who is looking to improve your front crawl? If so, why not join one of the swim squads from Do3 Coaching? Each squad follows a rolling programme and covers the main elements for a balanced swim week - Technique/Fitness, CSS/Threshold and Endurance (full details below). We have swim squad sessions running at pools in Stratford upon Avon, Solihull, Bromsgrove and Warwick so you can choose whether to join just one or you may even decide to join two or even three for a fully rounded swimming week!
The squads are limited in size (both per session and per lane) to ensure that there is no overcrowding and so that everyone gets a quality workout. Because each squad is limited in size the squad coach will get to know YOU, your stroke, ability and speed, and sessions will be designed to get those improvements no matter what your level.
Focused, planned and balanced sessions
Coaching based on the world renowned 'Swim Smooth' methods*
Regular benchmark testing
Ongoing individual coaching and feedback
Seeded lanes based on ability
Restricted lane numbers to ensure uninterrupted swimming
Front crawl focused swimming for Triathletes and/or Open Water specialists
Improved motivation due to regular training along squad-mates
TECHNIQUE AND FITNESS
Technique/Fitness - The focus of this session is to blend some technique and fitness work. Working on these two areas simultaneously will help fine tune your stroke while giving you a great workout at the same time. You can expect feedback on how to perform the drills correctly and a few quick tips on your stroke. For a fuller analysis of your swimming and some individual stroke correction, please register your interest in our 1-2-1 Video Analysis and Stroke Correction Sessions (click here).
This is the session where you will get faster fitness gains and the most bang-for-your-buck. Aimed at swimmers who are looking to get faster over distances greater than 400m this session focuses on working out at around your threshold/CSS pace (around 7-8 out of 10 effort-wise). This session will still include an element of drill/stroke work focusing on the effort level where strokes can sometimes break down when tired. 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. For a fuller analysis of your swimming and some individual stroke correction, please register your interest in our 1-2-1 Video Analysis and Stroke Correction Sessions (click here).
This session helps boost your endurance and is ideal for those training for an Ironman or other long distance swimming event. During this session you will cover 3000m to 5000m (but this can be reduced/adjusted down if you are not up this level just yet). Due to the distances covered this is a challenging session but one that will give you great satisfaction and confidence in your ability. Swim sets are based around continuous intervals that balance just the right amount of rest while at the same time keeping you moving through the session. These sessions will often not include a warm up, you will 'go from the gun' just like you do in races! You can expect feedback during this session on how well you are sticking to targets, holding pace and motivation to keep pushing on when things are getting tough.
SPEED AND POWER
This session aims to add some extra 'fizz' to your stroke. This is an up-tempo session where you will be spending time doing shorter, faster intervals. Recovery times are longer to allow good quality efforts. Speed and Power sessions will improve stroke rates and build strength. For a fuller analysis of your swimming and some individual stroke correction, please register your interest in our 1-2-1 Video Analysis and Stroke Correction Sessions (click here).
Who can join?
As long as you can swim a length of front crawl you will be just fine, we will look after you from there! (if you are not sure then contact us). You can choose to join one or more of the squads, either way you will have a balanced training cycle. Swimmers will be grouped into lanes of similar ability from novices and improvers, right up to stronger, more advanced level swimmers.
Squad or Club?
This is not a club and is not designed to replace any existing local clubs or club sessions. Our swim squads are for those who wish to improve or supplement their existing level of training. Having said that, being a member of a limited-numbers squad will make you feel part of a team and with that will come motivation and camaraderie. The main difference between our squads and local club sessions is that they are front crawl focussed purely for triathletes and open water swimmers. They are strictly limited in size to maintain the coach to athlete ratio and are run using the World renowned Swim Smooth methodology.
We currently run Swim Squad sessions at the following locations (click the map for addresses and directions):
Stratford upon Avon, Warwickshire
Solihull, West Midlands
Costs vary from £8.00 - £10 per session depending on how many swims you buy in one go. The more swims you buy and the more often you come, the cheaper it gets - simple!
10 Swim Pass £100 (£10.00 per swim) - Valid for 6 months
20 Swim Pass £180 (£9.00 per swim) - Valid for 12 months
40 Swim Pass £320 (£8.00 per swim) - Valid for 18 months
Casual Drop-In / Trial Swim - Single Swim £12.00
This includes use of Leisure Centre changing facilities and showers etc. Swim Blocks are valid for extended periods giving you the flexibility to miss some sessions and not lose out.
Interested in signing up or want to find out more?
By far the easiest way to register, book and pay for squad sessions (and other services) is by using the Do3 App! Once you have the app on your phone or tablet, simply navigate to 'Swim Squads'.
No Smart Phone? No problem, simply book in via the form at the bottom of this page
On Facebook? Why not join the chat in the Do3 Squad Facebook group?!