POOL SQUAD TRAINING

2022 Late Summer Pool Squad now open for booking!

The Swim Smooth coaching methodology is what makes pool  training more effective, engaging and enjoyable. Learn the WHAT and the WHY when it comes to your swim technique and fitness.

 

Join us for new terms which start on Monday 5th & Wednesday 7th September in Killashee Leisure Centre, Naas, Co Kildare. Squad members travel from Meath, Offaly, Dublin and Kildare to train with squad each week!

NEW!! for this term:

 

INTRO TO SQUAD group. If joining a swim squad feels a little daunting, this is where you could start.

THE TECHNIQUE SERIES: ROTATION is a short 4 week course with a focus on a specific aspect of the frontcrawl stroke. Our first offering is all about rotation.

Here is a breakdown of the sessions available (spaces are strictly limited):

 

  • Monday 8pm (6 week term) Intro to Squad

  • Monday 7pm (8 week term) Threshold / Endurance Session

 

  • Wednesday 6.10am (8 week term) Threshold / Endurance Session

  • Wednesday 9.30am (7 week term) Threshold / Endurance Session

  • Sunday 7.00pm (4 weeks) The Technique Series: Rotation

 

 

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Threshold / Endurance Session

If you want to enhance your speed in the pool and the open water over distances greater than 400m, then this is the place to start. It's a challenging session and relies upon you knowing your current CSS (Critical Swim Speed) pace. If you don't, don't worry, we can show you how! Intervals will range from 50m to 500m and will all centre around CSS pace. There will be a few drills and a few little pick-up sprints as well, but the majority of the session is focused on you maintaining your speed as your stroke inevitably starts to breakdown. The best swimmers in the world are those who let this happen least. Join them by getting good at these sessions! 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. You will need all your swim equipment for this session (fins, pull buoys, bands, paddles and a Tempo Trainer as well if you have).For a fuller analysis of your swimming and some individual stroke correction, please book in for a 1-to-1 Video Analysis and Stroke Correction Session.

 

Technique Endurance Session

The Technique / Endurance Session is a great way to blend a bit of focus in the warm-up and build-set on enhancing your efficiency in the water, with a little bit of low-level endurance work, typically at CSS +3s to +6s/100m and over interval distances of 100m to 1000m.  You can expect feedback during this session on how to perform the nominated drills correctly and a few quick tips on your stroke. You will need all your swim equipment for this session (fins, pull buoys, bands, paddles and a Tempo Trainer as well if you have).For a fuller analysis of your swimming and some individual stroke correction, please book a 1-2-1 Video Analysis and Stroke Correction Sessions.

 

Pure Technique Session

The "Stroke Refiner" Pure Technique Session is a great way to give your stroke the attention it needsThe emphasis here is on a lot of drill and technique work with plenty of recovery and tips on how to refine your individual stroke. A common mistake many people make is to rush through the exercises to try to keep up with others in the lane. Don't. There is no need to do this. Take your time and focus on YOU! Leave the ego in the change-room and give your stroke the TLC it deserves. You will need all your swim equipment for this session (fins, pull buoys, bands, paddles and a Tempo Trainer as well if you have). There will be very little emphasis on target times etc during this session to keep you focused primarily on your technique. You can expect feedback during this session on how to perform the nominated drills correctly and a few quick tips on your stroke. For a fuller analysis of your swimming and some individual stroke correction, please book a 1-2-1 Video Analysis and Stroke Correction Sessions.