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SWIM BIKE RUN - Multi Sport Coaching
Do3 Coaching - Swim Bike Run
Do3 MultiSport Coaching - Swim Bike Run

SWIM SMOOTH BIRMINGHAM & COVENTRY SQUAD

Swim Smooth Swim Squads

Are you a triathlete or open water swimmer who is looking to improve your front crawl? If so, why not join the new Swim Smooth Birmingham and Coventry Squad? 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). Initially, we are going to run two squad sessions per week but we hope to increase this to three once demand grows.

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.

 

Squad Benefits:

  • 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
Do3 MultiSport Coaching - Swim Bike Run

The Squads

  • Tuesday 6am - 7am
  • Friday 6am - 7am

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).

Threshold/CSS (Critical Swim Speed) - 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).

Pure Endurance -  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. 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?

To get the most out of these sessions ideally you should be able to swim 100m of front crawl (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.

 

The Venue

The swim squads are all held at Tudor Grange Leisure Centre. The pool itself is a large 25m x 20m (8 lanes) pool and is clean and well-lit. The leisure centre has a 'changing village' type of changing area which is clean and has plenty of lockers (£1 coin needed). Hot showers are available for pre and post swim.

Do3 MultiSport Coaching - Swim Bike Run

The Cost?

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 Tudor Grange Leisure Centres changing facilities and showers etc. Swim Blocks are valid for extended periods giving you the flexibility to miss some sessions and not lose out.

Additional Squad Benefits

In addition to receiving great quality coaching and swim sessions, all squad members are entitled to a range of discounts from our brand partners. Click Here to take a look at the current list.

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! Click here to find out more and download. Once you have the app on your phone or tablet, simply navigate to 'Do3 Squads'. Look for 'Swim Smooth Birmingham & Coventry Squad'

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 Swim Smooth Birmingham & Coventry Squad Facebook group?!  Click Here to Join!
Do3 MultiSport Coaching - Swim Bike Run