Tribob

TRAINING SCHEDULE
THIS MONTH'S PROGRAM

Group Training

Whether you are a complete beginner or a recreational runner, swimmer or cyclist, we have a session for you almost every day of the week.

WHEN?

Day Time Session Location Level

  Monday 19:.00 - 20:00 Swim Farrer Park Swimming Complex Strong intermediate / Advanced

20:00 – 21:00 Swim Farrer Park Swimming Complex Beginner / Intermediate

  Tuesday 09:00 - 10:30 Run Botanic Gardens All

19:30 - 20:30
Run SPE track All

  Wednesday 06:00 - 07:15 Bike One Raffles Quay All

19:30 - 20:30 Swim Buona Vista Swimming Complex All

  Thursday 09:00 - 10:00 Swim Queenstown Swimming pool All

19:30 - 20:30 Run
Botanic Gardens
All

  Friday No sessions

  Saturday 07:00 - 09:00 Bike Meet at SPE Track All

16:00 - 17:45 Brick (Open Water Swim + Run) Sentosa Tanjong Beach Intermediate / Advanced

  Sunday 07:30 - 11:00
Bike Meet at McRitchie Car Park Intermediate / Advanced

View here this month's doetailed prgram

WHAT IS YOUR LEVEL?

• Swim beginner
  Able to swim at least 100m front crawl without stopping

• Swim intermediate
  Able to swim 750m front crawl without stopping

• Swim advanced
  Can swim 1500m front crawl without stopping

• Run Beginner
Can run/jog for 20 minutes without stopping and runs occasionally

• Run intermediate
  Can run a 10km race without stopping and runs on average 1-2 times per week
• Run advanced
  Can run for at least an hour without stopping and runs on average 3-4 times per week

• Bike beginner
  Can ride a bike but is not comfortable with gearing, cornering, riding in traffic

• Bike intermediate
  Can ride a bike easily for 30km and can ride safely in traffic, can ride with one hand and can signal, drink etc.

• Bike advanced
  Can ride a bike easily for 50km. Should be competent at all aspects of bike handling and is riding 2-3 times per week (or more)

Whether your goal is to get fitter and healthier, lose weight, improve your race results or complete your first Ironman or marathon our coaches are highly qualified and experienced to help you achieve your goal.

WHY JOIN OUR GROUP SESSIONS?

• Training with a group has the significant advantage of helping you through the motivational lows and giving more consistency to your training – essential to make progress whatever your goal is.

• Since we cover all ranges of levels and ability, you will always find in a session somebody of your level to keep you going.

• Our coaches will always try to give you personalized advice and tips.

You are more than welcome to spend some time with the coach before or after the session to ask any questions you have.

FROM BEGINNERS TO ADVANCED ATHLETES

• Most of our sessions are broken down into groups of different levels, so that you are never left behind.

• As your level improves, you are welcome to jump into the next group or the next swimming lane.

HOW TO START?

• To join our group Training sessions, you need to become a Tribob member. We have Membership Packages available to suit all levels of fitness and budget.

• Before you sign up as a Member, we are pleased to offer you a FREE TRIAL SESSION. So, go for it, Just select the session of your choice.

This Month's program

April 2010 – FOUNDATION ENDURANCE AND STRENGTH.

April will be a month of consolidation. After racing in the Sprint Series and the 70.3 and recovering we have the aim of building volume over the month, which will then be followed with a preparation block prior to the Bintan Triathlon

As always we will endeavour to work on work on skills appropriate to the time of year and level of the athlete.

Note:

The times indicated are the time that the session starts. You should plan to be at the training venue 10-15 minutes before that time. For runs and bike rides we will leave the meeting place at the specified start time.
Please read the description of the session that you are interested in attending to ensure that the level and content is suitable for you.
If you have a pull buoy, kick board etc, please bring it to each swim session.
Ensure that you bring adequate fluids for each session – we suggest 2 water bottles with water and /or electrolyte.
For bike sessions you will need a roadworthy bike, a helmet, a spare inner tube, tyre levers and a pump. You will also need food and fluid appropriate for the length of the session.

March

Date	Training	Time	Location	Details
Monday 29th	Swim	19:00 – 20:00	Farrer Park Swimming Complex	AEROBIC + STRENGTH DEVELOPMENT INTERMEDIATE TO ADVANCED The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along.
Monday 29th	Swim	20:00 – 21:00	Farrer Park Swimming Complex	TECHNIQUE BEGINNERS TO INTERMEDIATE For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
Tuesday 30th	Run	09:00 - 10:30	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of the Tuesday morning run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Tuesday 30th	Run	19:30 - 21:00	NUS Bukit Timah Track (SPE)	TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT ALL LEVELS This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence.
Wednesday 31st	Swim	19:30 - 20:30	Buona Vista Swimming Pool	TECHNIQUE + AEROBIC DEVELOPMENT INTERMEDIATE / ADVANCED The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.

April

Date	Training	Time	Location	Details
Thursday 1st	Swim	09:00 - 10:00	Queenstown Swim Centre	AEROBIC DEVELOPMENT ALL LEVELS The focus of the Thursday morning swim sessions will be on endurance development. The swim sets will be of higher volume to ensure that there is sufficient overload. With these aerobic development sets it is important that you monitor your exertion levels. With the small numbers in this group stroke instruction is available.
	Swim	19:30 - 20:30	Buona Vista Swimming Pool	STOKE DEVELOPMENT BEGINNERS ONLY The focus of the Thursday swim sessions will be on stroke development. The swim sets will focus on the basics of swimming and basic swim fitness
	Run	19:30 – 21:00	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Friday 2nd	NO TRAINING DAY OFF
Saturday 3rd	Bike	07:00 - 09:00	NUS Bukit Timah Track (SPE)	HILL REPS South Buona Vista BEGINNERS TO INTERMEDIATE LEVELS Strength development work will be the key focus of the Saturday rides. Seated and standing overgearing will allow athletes to develop cycling specific strength. However, don’t forget to focus on technique such as holding you body still when climbing and ensuring that you are pedaling in circles rather than simply pushing on the pedals. Those new to cycling should join this session.
	Bike	06:30 - 10:00	Bus stop west bound on Holland Road just past Queensway	ROUND THE ISLAND ADVANCED RIDERS ONLY This ride takes in a 120km route around the island at an average pace of 35kmh. This ride is not coach supported so you must be prepared to look after yourself. Please ensure that you bring spare tubes and adequate food for the ride.
	Swim / Run Brick	16:00 - 18:00	Sentosa, Tanjong Beach	OPEN WATER SWIM + RUN BRICK INTERMEDIATE TO ADVANCED LEVELS The emphasis of the open water swims this is on developing your aerobic base and swim specific strength through longer continuous swims. This is a great opportunity to practice open water techniques such as drafting and sighting. RUN SESSION A transition run of around 5km. Keep the pace of this run steady and focus on making it as technically perfect as possible. Make sure that you bring plenty of fluids as Sentosa can be hot in the afternoons.
Sunday 4th	Bike	07:30 - 10:30	Meet at Macritchie Reservoir car park	TIME TRIAL ALL LEVELS An opportunity to set a mark on the Kranji time trial course or improve on your previous outing
Monday 5th	Swim	19:00 – 20:00	Farrer Park Swimming Complex	AEROBIC + STRENGTH DEVELOPMENT INTERMEDIATE TO ADVANCED The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along.
Monday 5th	Swim	20:00 – 21:00	Farrer Park Swimming Complex	TECHNIQUE BEGINNERS TO INTERMEDIATE For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
Tuesday 6th	Run	09:00 - 10:30	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of the Tuesday morning run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Tuesday 6th	Run	19:30 - 21:00	NUS Bukit Timah Track (SPE)	TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT ALL LEVELS This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence.
Wednesday 7th	Bike	06:00 - 07:00	Meet at 7/11 convenience store on Telok Blangah at bottom of Mount Faber	HIGH INTENSITY WORK INTERMEDIATE / ADVANCED The focus of this session will be strength development working on overgearing at Mount Faber
Wednesday 7th	Swim	19:30 - 20:30	Buona Vista Swimming Pool	TECHNIQUE + AEROBIC DEVELOPMENT INTERMEDIATE / ADVANCED The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.
Thursday 8th	Swim	09:00 - 10:00	Queenstown Swim Centre	AEROBIC DEVELOPMENT ALL LEVELS The focus of the Thursday morning swim sessions will be on endurance development. The swim sets will be of higher volume to ensure that there is sufficient overload. With these aerobic development sets it is important that you monitor your exertion levels. With the small numbers in this group stroke instruction is available.
	Swim	19:30 - 20:30	Buona Vista Swimming Pool	STOKE DEVELOPMENT BEGINNERS ONLY The focus of the Thursday swim sessions will be on stroke development. The swim sets will focus on the basics of swimming and basic swim fitness
	Run	19:30 - 21:00	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Friday 9th	NO TRAINING DAY OFF
Saturday 10th	Bike	07:00 - 09:00	NUS Bukit Timah Track (SPE)	HILL REPS MOUNT FABER BEGINNERS TO INTERMEDIATE LEVELS Strength development work will be the key focus of the Saturday rides. Seated and standing overgearing will allow athletes to develop cycling specific strength. However, don’t forget to focus on technique such as holding you body still when climbing and ensuring that you are pedaling in circles rather than simply pushing on the pedals. Those new to cycling should join this session.
	Bike	06:30 - 10:30	Holland Road @ Farrar Road (bus stop)	ROUND THE ISLAND ADVANCED RIDERS ONLY This ride takes in a route around the island at an average pace of 35 kmh. This ride is not coach supported so you must be prepared to look after yourself.
	Swim / Run Brick	16:00 - 18:00	Sentosa, Tanjong Beach	OPEN WATER SWIM + RUN BRICK INTERMEDIATE TO ADVANCED LEVELS The emphasis of the open water swims this is on developing your aerobic base and swim specific strength through longer continuous swims. This is a great opportunity to practice open water techniques such as drafting and sighting. RUN SESSION A transition run of around 5km. Keep the pace of this run steady and focus on making it as technically perfect as possible. Make sure that you bring plenty of fluids as Sentosa can be hot in the afternoons.
Sunday 11th	Bike	07:30 - 10:30	Meet at Macritchie Reservoir car park	BRICK SESSION ALL LEVELS A chance to bike on a short but challenging course and then run off afterwards. The format will be [bike/run/bike/run] x 2 Bring your running shoes and extra water as there are no drinking fountains at the reservoir
Monday 12th	Swim	19:00 – 20:00	Farrer Park Swimming Complex	AEROBIC + STRENGTH DEVELOPMENT INTERMEDIATE TO ADVANCED The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along.
Monday 12th	Swim	20:00 – 21:00	Farrer Park Swimming Complex	TECHNIQUE BEGINNERS TO INTERMEDIATE For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
Tuesday 13th	Run	09:00 - 10:30	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Tuesday 13th	Run	19:30 - 21:00	NUS Bukit Timah Track (SPE)	TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT ALL LEVELS This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence.
Wednesday 14th	Bike	06:00 - 07:00	Meet at 1 Raffles Quay (corner of Raffles Quay / Marina Boulevard)	HIGH INTENSITY WORK INTERMEDIATE / ADVANCED The focus of this session will be on developing speed power and high cadence
Wednesday 14th	Swim	19:30 - 20:30	Buona Vista Swimming Pool	TECHNIQUE + AEROBIC DEVELOPMENT INTERMEDIATE / ADVANCED The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.
Thursday 15th	Swim	09:00 - 10:00	Queenstown Swim Centre	AEROBIC DEVELOPMENT ALL LEVELS The focus of the Thursday morning swim sessions will be on endurance development. The swim sets will be of higher volume to ensure that there is sufficient overload. With these aerobic development sets it is important that you monitor your exertion levels. With the small numbers in this group stroke instruction is available.
	Swim	19:30 - 20:30	Buona Vista Swimming Pool	STOKE DEVELOPMENT BEGINNERs ONLY The focus of the Thursday swim sessions will be on stroke development. The swim sets will focus on the basics of swimming and basic swim fitness
	Run	19:30 - 21:00	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Friday 16th	NO TRAINING DAY OFF
Saturday 17th	Bike/Run	07:00 - 09:00	NUS Bukit Timah Track (SPE)	HILL REPS Rifle Range Road Brick BEGINNERS TO INTERMEDIATE LEVELS Strength development work will be the key focus of the Saturday rides. Seated and standing overgearing will allow athletes to develop cycling specific strength. However, don’t forget to focus on technique such as holding you body still when climbing and ensuring that you are pedaling in circles rather than simply pushing on the pedals. Those new to cycling should join this session. Note that we will be running off after this ride. Please bring a bike lock, extra fluid, running shoes and 2x20c for a locker
	Bike	06:30 - 10:00	Holland Road @ Farrar Road (bus stop)	ROUND THE ISLAND ADVANCED RIDERS ONLY This ride takes in a route around the island at an average pace of ???kmh. This ride is not coach supported and they other riders will show you no mercy so you must be prepared to look after yourself.
	Swim / Run Brick	16:00 - 18:00	Sentosa, Tanjong Beach	OPEN WATER SWIM + RUN BRICK INTERMEDIATE TO ADVANCED LEVELS The emphasis of the open water swims this is on developing your aerobic base and swim specific strength through longer continuous swims. This is a great opportunity to practice open water techniques such as drafting and sighting. RUN SESSION A transition run of around 5km. Keep the pace of this run steady and focus on making it as technically perfect as possible. Make sure that you bring plenty of fluids as Sentosa can be hot in the afternoons.
Sunday 18th	Bike	07:30 – 10:30	Meet at Macritchie Reservoir car park	CHANGI LOOPS INTERMEDIATE TO ADVANCED LEVELS A steady ride around the Changi Loop ending at the Singapore 70.3 transition area giving us a chance to support those members taking part.
Monday 19th	Swim	19:00 – 20:00	Farrer Park Swimming Complex	AEROBIC + STRENGTH DEVELOPMENT INTERMEDIATE TO ADVANCED The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along.
Monday 19th	Swim	20:00 – 21:00	Farrer Park Swimming Complex	TECHNIQUE BEGINNERS TO INTERMEDIATE For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
Tuesday 20th	Run	09:00 - 10:30	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Tuesday 20th	Run	19:30 - 21:00	NUS Bukit Timah Track (SPE)	TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT ALL LEVELS This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence.
Wednesday 21st	Bike	06:00 - 07:00	Meet at 7/11 convenience store on Telok Blangah at bottom of Mount Faber	HIGH INTENSITY WORK INTERMEDIATE / ADVANCED The focus of this session will be on developing strength and power
Wednesday 21st	Swim	19:30 - 20:30	Buona Vista Swimming Pool	TECHNIQUE + AEROBIC DEVELOPMENT INTERMEDIATE / ADVANCED The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.
Thursday 22nd	Swim	09:00 - 10:00	Queenstown Swim Centre	AEROBIC DEVELOPMENT ALL LEVELS The focus of the Thursday morning swim sessions will be on endurance development. The swim sets will be of higher volume to ensure that there is sufficient overload. With these aerobic development sets it is important that you monitor your exertion levels. With the small numbers in this group stroke instruction is available.
	Swim	19:30 - 20:30	Buona Vista Swimming Pool	STOKE DEVELOPMENT BEGINNERs ONLY The focus of the Thursday swim sessions will be on stroke development. The swim sets will focus on the basics of swimming and basic swim fitness
	Run	19:30 – 21:00	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Friday 23th	NO TRAINING DAY OFF
Saturday 24th	Bike	07:00 - 09:00	NUS Bukit Timah Track (SPE)	HILL REPS Rifle Range Road BEGINNERS TO INTERMEDIATE LEVELS Strength development work will be the key focus of the Saturday rides. Seated and standing overgearing will allow athletes to develop cycling specific strength. However, don’t forget to focus on technique such as holding you body still when climbing and ensuring that you are pedaling in circles rather than simply pushing on the pedals.
	Bike	06:30 - 10:00	Holland Road @ Farrar Road (bus stop)	ROUND THE ISLAND ADVANCED RIDERS ONLY This ride takes in a route around the island at an average pace of ???kmh. This ride is not coach supported and they other riders will show you no mercy so you must be prepared to look after yourself.
	Swim / Run Brick	16:00 - 18:00	Sentosa, Tanjong Beach	OPEN WATER SWIM + RUN BRICK INTERMEDIATE TO ADVANCED LEVELS The emphasis of the open water swims this is on developing your aerobic base and swim specific strength through longer continuous swims. This is a great opportunity to practice open water techniques such as drafting and sighting. RUN SESSION A transition run of around 5km. Keep the pace of this run steady and focus on making it as technically perfect as possible. Make sure that you bring plenty of fluids as Sentosa can be hot in the afternoons.
Sunday 25th	Bike	07:30 - 10:30	Meet at Macritchie Reservoir car park	KRANJI LOOP + INDIVIDUAL TIME TRIAL INTERMEDIATE TO ADVANCED LEVELS A steady warmup ride to the Lim Chu Kang runway then a 2 lap time followed by a steady ride home to cooldown. RUN SESSION This will be a steady aerobic ride but athletes should be able to maintain a pace of 30kph and ride for 2hrs 30 with minimal stops. Also ideal for those looking for a recovery ride.
Monday 26th	Swim	19:00 – 20:00	Farrer Park Swimming Complex	AEROBIC + STRENGTH DEVELOPMENT INTERMEDIATE TO ADVANCED The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along.
Monday 26th	Swim	20:00 – 21:00	Farrer Park Swimming Complex	TECHNIQUE BEGINNERS TO INTERMEDIATE For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
Tuesday 27th	Run	09:00 - 10:30	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of the Tuesday morning run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Tuesday 27th	Run	19:30 - 21:00	NUS Bukit Timah Track (SPE)	TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT ALL LEVELS This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence.
Wednesday 28th	Swim	19:30 - 20:30	Buona Vista Swimming Pool	TECHNIQUE + AEROBIC DEVELOPMENT INTERMEDIATE / ADVANCED The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.
Thursday 29th	Swim	09:00 - 10:00	Queenstown Swim Centre	AEROBIC DEVELOPMENT ALL LEVELS The focus of the Thursday morning swim sessions will be on endurance development. The swim sets will be of higher volume to ensure that there is sufficient overload. With these aerobic development sets it is important that you monitor your exertion levels. With the small numbers in this group stroke instruction is available.
	Swim	19:30 - 20:30	Buona Vista Swimming Pool	STOKE DEVELOPMENT BEGINNERs ONLY The focus of the Thursday swim sessions will be on stroke development. The swim sets will focus on the basics of swimming and basic swim fitness
	Run	19:30 – 21:00	Botanic Gardens	STRENGTH DEVELOPMENT ALL LEVELS The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
Friday 30th	NO TRAINING DAY OFF

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WHEN?

WHAT IS YOUR LEVEL?

WHY JOIN OUR GROUP SESSIONS?

FROM BEGINNERS TO ADVANCED ATHLETES

HOW TO START?