Swim Squad Online

Designed to support you with your swimming, using some of the tried, tested and trusted methods that are a feature of our Swim Squads.

Swim Squad Online Overview

Lessons

Welcome! An Overview

Swim Technique

Lessons

Body Position Using The Walls To Improve Posture Experimenting With Breathing Patterns Developing Feel For The Water Improving Distance Per Stroke The Catch Reach & Rotation Stroke Length or Stroke Rate? Increasing Stroke Rate Stroke Rate: An Experiment

Swim Session Structure

Lessons

The Warm Up: An Essential Part Of Your Swim Session The Warm Up: Purposeful Ideas Intervals: The Secret To Fast Swimming Intervals: Which Ones? Swimming Drills Swimming Drills: Is There A Better Way? Returning After A Break

Rest Intervals

Lessons

Distance vs Rest 2:1 Work To Rest Ratio Take More Rest! Endurance Set & Rest Intervals

Swim Sessions: Endurance

Lessons

The Classic 20 x 100m! Broken 400s Reducing Rest 100s Endurance 100s & 50s The 20 x 100m Alternative

Swim Sessions: Threshold

Lessons

Grant Hackett 50s 'No Fatigue' 100s Broken 100s #1 Broken 100s #2 Broken 100s #3 Threshold 100s – With Reducing Rest All The 50s! Tight Rest 50s

Swim Sessions: VO2 Max & High Intensity

High intensity sessions designed to get you working really hard, swimming really fast and improving your overall aerobic capacity.

Lessons

'Best Average' 100s Powerful 50s "Killer 50s" Die Hard 25s Fast 100s

Lessons

Strength 100s & 25s

Swim Sessions: Race Preparation

Some sessions that we like to use as we near our race day swim.

Lessons

Sharpening Strong Into Smooth

Short Sessions

Swim sessions designed for those short on time or wanting to do a session between 800m – 1200m.

Lessons

Intro Technique Focus (1200m) Progressing Effort (800m) Pushing Pace (1200m) Endurance Pyramid (900m)

Swim Sessions: Technique Focus

Some swim sessions and swim sets that focus on technique.

Lessons

Posture & Core Posture & Core – Short Set Stroke Count Breathing Effectively Catch-Focused Session The Power of Combining Stroke Count & Stroke Rate

Swim Sessions: Testing & Benchmarks

Lessons

Testing & Benchmarking

Lessons

Die Hard 25s The Christmas Tree Session The Twelve Days of Christmas The 'Christmas Carol' Swim Set

Training Plans

Lessons

The 'Top 10' Training Plan

"What Do I Need To Work On If … ?"

A troubleshooting guide to address some of the issues with your technique

Lessons

Exhausted After Short Distances "Swimming Feels Rushed and Frantic" "I'm not getting any quicker" "I see other swimmers glide past me, making it look easy, and I struggle to keep up"

Other Swim Stuff!

Lessons

The Swim Gadget You Must Have! The Pace Clock

Swimmer Q&A

Lessons

"Am I swimming lazy in open water?" "I don't know how to push myself in swimming" "First ever triathlon, any advice for the swim?"

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