Sunday 23rd July 2023

Do3 Swim Squads

Stratford upon Avon - Solihull - Bromsgrove - Warwick

Are you a triathlete, open water swimmer, or someone just looking to improve your front crawl? If so, why not join one of our daily swim squads? We follow a rolling programme of freestyle sessions covering the main elements for a balanced swim week.

Swim for FREE with Do3!

We want to remove as many barriers as possible from anyone thinking of coming to our pool sessions. For this reason we have made the first session FREE!

They are not 'elite' or 'only for the pros', they are for everyone! Provided you can swim a couple of lengths of front crawl, you'll be fine! All lanes are seeded so you'll be with others of a similar ability.

Now is a great time to start to improve your stroke as there will be lots of newbies just like you! Give it a go. What have you got to lose?

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. With the restricted numbers, the squad coach will get to know YOU, your stroke, ability and speed, and sessions will be designed to help you improve no matter what your level.

Squad benefits:

Focused, planned and balanced sessions
Coaching based on the world renowned 'Swim Smooth' methodology
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, open water specialists and anyone else looking to improve
Improved motivation through regular training with squad-mates

Session types

THRESHOLD/CSS

This is the session where you will get the fastest fitness gains and the most bang-for-your-buck.

Focusing on working at around your threshold/CSS pace (around 7-8 out of 10 effort-wise), intervals will typically be 100-200m. Sessions will also include an element of drill/stroke work.

PURE ENDURANCE

This session helps boost your endurance and is ideal for those training for longer distance events or just wanting to increase their stamina. During this session you will cover up to 3000m (this will be adjusted according to ability). Swim sets are based around longer intervals at a steadier pace, with shorter rests to keep you moving through the session.

THRESHOLD/CSS

This is the session where you will get the fastest fitness gains and the most bang-for-your-buck.

Focusing on working at around your threshold/CSS pace (around 7-8 out of 10 effort-wise), intervals will typically be 100-200m. Sessions will also include an element of drill/stroke work.

PURE ENDURANCE

This session helps boost your endurance and is ideal for those training for longer distance events or just wanting to increase their stamina. During this session you will cover up to 3000m (this will be adjusted according to ability). Swim sets are based around longer intervals at a steadier pace, with shorter rests to keep you moving through the session.

TECHNIQUE/SPEED

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.

We will explain how relevant drills can help develop your stroke, and provide feedback on how to perform them correctly. The rest of the session will help you embed the new techniques, with shorter intervals to ensure every length is a great one!

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 which will improve stroke rates and build strength.

The shorter intervals also make this a good session to work on technique changes. Recovery times are longer to allow good quality efforts.

TECHNIQUE/SPEED

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.

We will explain how relevant drills can help develop your stroke, and provide feedback on how to perform them correctly. The rest of the session will help you embed the new techniques, with shorter intervals to ensure every length is a great one!

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 which will improve stroke rates and build strength.

The shorter intervals also make this a good session to work on technique changes. Recovery times are longer to allow good quality efforts.

Prices

Costs vary from £9-13 per session depending on how many swims you buy in one go. The more swims you buy, the cheaper it gets - simple!

10 swim pass £110 (£11 per swim) - valid for 6 months
20 swim pass £200 (£10 per swim) - valid for 12 months
40 swim pass £360 (£9 per swim) - valid for 18 months
Single swim £13
Trial swim FREE

Session venues

We currently run swim squad sessions at the following Everyone Active leisure centres:

Stratford-upon-Avon, Warwickshire
Solihull, West Midlands
Warwick, Warwickshire

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 replaceany 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 andcamaraderie. 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.

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?!

Online booking

Client reviews

Frequently asked questions

I am a beginner, will I be good enough to join?

As long as you can swim four continuous lengths of front crawl you will be just fine, we will look after you from there (if you are not sure then contact us). Swimmers will be grouped into lanes of similar ability from novices and improvers, right up to stronger, more advanced level swimmers.

If you would find four lengths of front crawl a challenge, you may find our Get into Front Crawl or Improve your Front Crawl courses more suitable.

I'm a member of another club. Can I still come?

Yes! Do3 is not a club and is not designed to replace any existing local clubs or club sessions. We welcome swimmers from all clubs and backgrounds, and our sessions can support any other training you are doing. 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 purely front crawl focused. They are strictly limited in size to maintain the coach to athlete ratio and are run using the world renowned Swim Smooth methodology.

Can I come to different sessions each week?

Yes! You can come to whichever sessions suit you. There is no commitment to come to the same sessions, or even to come every week, although routines can help with consistency in your training so may help you improve more quickly.

Will my swim pass be valid at different swim venues?

Yes! You can mix and match which venues you attend to suit you. Please check the session planner above to ensure you get a balanced mix of session types.

Do I need to pay the Leisure Centre entry fee too?

No. Your swim pass includes use of leisure centre changing facilities, showers etc for each swim.

How do I sign up?

By far the easiest way to register, book and pay for squad sessions (and other services), is by using the Momence app. Once you have the app on your phone or tablet, simply select Do3 and the Schedule option to choose your class.