New term starts Tuesday 6th November 2019 in Killashee, Naas. Bookings now open.

AquaSCHOOL - t-SQUAD

Our popular T-Squad programme is for those wanting to improve efficiency and speed in the water.  T-Squad is a squad training programme where you train with others of a similar level in 1 hour pool sessions.  Training as part of a group in close proximity to other swimmers is a critical skill in preparing for the challenges of race conditions in open water.  Staying comfortable in cramped surroundings, ability to draft off faster swimmers and maintaining your position in the water despite what is going on around you, are all important skills if you want to gain a competitive edge. 

Squad sessions focus on key areas of training which include technique, endurance and threshold work.  Sessions are planned for each week with a clear aspect of the stroke and conditioning in mind.  Squad participants are encouraged to undertake at least one additional session per week on their own in order to work on areas for improvement, identified during squad training. Squad members are provided with two additional swim workouts to complete in their own time each week. Never swim without a plan!

Our T-Squad programme is run in 8-10 week blocks and places are limited.  We accept applications on a first come first serve basis so please book early to avoid disappointment.  All levels of swimmers are catered for but the ability to swim a continuous 400 meters (16x25m lengths) of frontcrawl is advised. The speed at which you swim isn't relevant as this will improve over time.

What you will need:

  • A close-fitting swim suit. No board shorts for gents as they can cause a lot of drag in the water.
  • A swim hat (fabric or silicone).
  • Goggles.
  • Training aids - short training fins, pull buoy and paddles.  A snorkel can also be useful in stroke development but not essential.
  • Drink for fluid replenishment.


T-Squad offers the following group sessions:

Threshold Development/Technique Endurance

These sessions will focus on two key areas; CSS Development and Technique Endurance. If you want to enhance your speed in the pool and the open water over distances greater than 400m, then threshold development (i.e. CSS) is a great place to start. These are very challenging sessions and relies on you knowing your current CSS (Critical Swim Speed) pace. If you don't know your CSS, you can get this by doing a little test. https://www.trainingpeaks.com/blog/how-to-use-critical-swim-speed-training/

Intervals will range from 25m to 500m and will all be based around your CSS pace. There will also be some technique drills and short sprints, but most of the session is focused on being able to maintain your speed as you tire and your stroke starts to break down! You can expect feedback during this session on how well you are holding pace and motivation to keep pushing when it starts to get tough. 

The second focus of this group is on Technique Endurance which will offer you a great way to blend a bit of focus in the warm-up and build set to improve your efficiency in the water, with a little bit of low level endurance work at about 65-76% effort. Interval distances will range from 100m to 1000m. It's not as tough as a full Endurance session, but it's still a challenging workout! You can expect feedback during this session on how to perform the required drills correctly and a few quick tips on your stroke.

For a complete analysis of your swimming and some individual stroke correction, please contact me for a 1-to-1 Video Analysis and Stroke Correction Session.

Minimum entry requirement: The ability to swim a CONTINUOUS 400m in under 10 minutes.

 

Pure Technique / Technique Endurance 

The Pure Technique sessions are a great way to refine your stroke. The emphasis here is on a lot of drill and technique work with plenty of recovery and tips on how to refine your individual stroke. DON'T try and rush through these sessions to keep up with your lane mates! Take your time and FOCUS. Leave your ego in the change rooms and give your stroke the time is deserves. You will need all of your swim toys for these sessions (pull buoy, fins, paddles and bands). The emphasis of these session will be on technique, not on target times. You can expect feedback during this session on how to perform the chosen drills correctly and a few quick tips on your stroke.

The second focus of this group is on Technique Endurance which will offer you a great way to blend a bit of focus in the warm-up and build set to improve your efficiency in the water, with a little bit of low level endurance work at about 65-76% effort. Interval distances will range from 100m to 1000m. It's not as challenging at a full Endurance session, but it's still a great workout! You can expect feedback during this session on how to perform the required drills correctly and a few quick tips on your stroke. For a complete analysis of your swimming and some individual stroke correction, please contact me for a 1-to-1 Video Analysis and Stroke Correction Session.

Minimum entry requirement: The ability to swim a CONTINUOUS 100m.

 

General sessions

These session will form a mix of Pure Technique, Technique Endurance and Threshold Development. See details for each of these sessions above.

Minimum entry requirement: The ability to swim a CONTINUOUS 200m.

 

Intro Squad

The Intro Squad sessions are a great way to improve your swimming if your goal is to join main squad and/or transition into open water. The emphasis here is on a lot of drill and technique work with plenty of recovery time and tips on how to develop your individual stroke. You will need some swim toys for these sessions (pull buoy, fins, paddles and bands). In these sessions you will be taught correct stroke technique by breaking it down into fundamental skills which will enhance the learning process. You can expect demonstrations during this session on how to perform the chosen drills and techniques correctly and assistance in mastering these skills yourself.

Minimum entry requirement: You can swim a length or two of the freestyle/front crawl with your face in the water. If breathing technique is still a but tricky, that's okay, we'll get that sorted!

For further information please feel free to drop us an email at info@aquaschool.ie or visit our Contact page.

Copyright Aqua School 2019