WOMEN Only Squad

Session Times

 

Tuesday 7.00 to 8.00am

Thursday 7.00 to 8.00am

Technical Program

These sessions have been primarily constructed with a technical focus, and hence we have two coaches on deck for each session - Coach1 with lanes 1 & 2 and Coach2 with lanes 3, 4 & 5

 

 

Program Content

 

The program is focussed heavily on fundamentals such as...


a)   Streamline (general length of your stroke)

b)   Correct Balance (head and hip levels)

c)   Rotation (mainly of the shoulders, less with hips)

d)   Kicking (to help maintain control of the 3 body position aspects above), and

e)   Some exposure to all the 4x Strokes (Butterfly, Backstroke, Breaststroke and Freestyle)

 

 

Minimum Levels Required

Lane 1 :     250m non stop, and faster than 2.30min (per 100m) for at least 5x reps with R20
Lane 2 :     1000m non stop, and faster than 2.10min (per 100m) for at least 10x reps with R20
Lane 3 :     1500m non stop, and faster than 1.55min (per 100m) for at least 10x reps with R15
Lane 4 :     2000m non stop, and faster than 1.45min (per 100m) for at least 10x reps with R15

Lane 5 :     2500m non stop, and faster than 1.40min (per 100m) for at least 10x reps with R15



Blocks of 8 Weeks

We plan all our training into Blocks of 8 weeks (which we publish to our Facebook page) but you can start this program whenever you like.

 

Come down for a FREE TRIAL and see if our program and coaches are going to work for you - email us now!