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Training Sessions

Monday

Track 7-8pm – Longford Park Athletics Track

Threshold based classic run sessions, but tailored to meet all abilities.

Swim 8-9pm – Partington Sports Village

This session is split and delivered by two coaches and is aimed at different types of swimmers:

Developers – basic technique and endurance for beginners, with attention paid to the skills you need to move up to higher lanes as well. Please make sure you can swim 200m front crawl before attending.

Intermediate – the focus is on building aerobic fitness and developing your swim skills. You should be able to swim 100 reps off a maximum turn around time of 2.10.

Strength & Conditioning 7.30-8pm – Manchester Aquatics Centre

Key mobilisation and core exercises to get you moving well and therefore swimming well, this will have a positive effect on running and cycling too.

Swim 8-9.30pm – Manchester Aquatics Centre

This session is split and delivered by two coaches and is aimed at two different types of swimmers:

Intermediate – this session focuses on improving your CSS (1500m) paced swimming, through a range of paced swimming with drill work. It is for swimmers who can swim 100s comfortably on a 1.45 to 2 min turn around.

Advanced – this session focuses on getting in good volume, refining technique and developing swim-specific strength whilst working at different intensities.

Tuesday

Swim 6.30-8am – East Manchester Leisure Centre

This session is specifically designed for triathlon and is almost entirely front crawl. Volume is high and there’s a strong emphasis on developing upper body strength endurance.

Swim 7.30-9pm – Partington Sports Village

This session is split and delivered by two coaches and is aimed at different types of swimmers:

Developer – this session is focused on improving both technique and swim fitness, whilst introducing key open water skills.

Intermediate/advanced – classic Triathlon session for Intermediate and Advanced Swimmers, mainly focused on the upper body. Expect lots of pull, paddles and band work, as well as open water skills.

Strength & Conditioning 6.30-7.30pm – Partington Sports Village

Circuits and S&C – building all round strength is a sure fire way to avoid injury and go faster.

Wednesday

Swim 6.30-8am – East Manchester Leisure Centre

It’s early, but put your brain in gear, work on technique. This session is devoted to building the confidence of new swimmers and those that really want to improve their swim. If you want to learn front crawl this session is suitable for you.

Track 7-8pm – Longford Park Athletic Track

This session is split and delivered by three coaches and is aimed all levels of runners:

Developers – the objective is to help you work on confidence, pacing and technique. The session is largely T-Pace with some I-Pace.

Intermediate – this session varies between I-Pace and T-Pace and should generally be your fastest running, getting you ready to race in the most efficient way possible.

Advanced – expect short and sharp reps for advanced runners. This should be your fastest session of the week.

Thursday

Swim 6.30-8am – East Manchester Leisure Centre

Classic Triathlon (FC) based swim sets, working through all the gears, strength and endurance focus.

Spin 6.45-8am– Manchester Aquatics Centre

The program is methodical and progressive and sessions will be repetitive and hard. The sessions will maximise training time and will greatly benefit anyone who regularly attends them.

S&C / CrossFit 7-8pm – Reebok CrossFit 3D Gym

Strength and Conditioning session design specifically to meet the needs of endurance athletes.

Swim 8.30-10pm – Manchester Aquatics Centre

This session is split and delivered by two coaches and is aimed at different types of swimmers:

Intermediate – for swimmers who have a CSS pace ranging from 1.35 to 2.10.The session will work on your pace awareness, fitness, front crawl technique & open water skills to optimise your performance for the open water season.

Advanced – nowhere to hide, this session is all about high intensity, where ‘hard’ means ‘hard’ but you will have lots of fun. We will get you swimming better! The sessions are based on speed and pacing across all 4 strokes and including starts and turns.

Friday

Swim 6-7am – Urmston Leisure Centre

Classic Triathlon session for Intermediate and Advanced Swimmers, mainly focused on the upper body. Expect lots of pull, paddles and band work.

Spin 7.30-8.45pm – Stretford Leisure Centre

Largely focusing on cadence and power with some VO2 max work to break up the blocks of work. This session will get you serious improvement on your bike this season.

Swim 9-10pm – Stretford Leisure Centre

This session is split and delivered by two coaches and is aimed at different types of swimmers:

Developers – specific session for those learning to swim front crawl for the first time.

Intermediate/Advanced – mixed session, some drills and steady state swimming.

Track 7-8am - Longford Park

All Abilities

All running abilities will do the same session at different paces with one coach managing the session.

No matter what level of runner you are this is likely to be one of the fastest efforts of the week. Early morning running is a great way to start the day!

Saturday

Swim 8-9.30am – Partington Sports Village

This session is split and delivered by two coaches and is aimed at different types of swimmers:

Developers – basic technique and endurance for beginners, with attention paid to the skills you need to move up to higher lanes as well.

Intermediate/advanced – variety of strokes, generally higher intensity, and shorter repetitions, you’ll work hard, but benefit a lot from these sessions.

Sunday

Swim 6.30-7.30pm – Manchester Aquatics Centre

Long aerobic reps, interspersed with technique work, and occasional short sharp reps, get your swimming back on track after a hard weekend.

At key times some sessions can become crowded such as in January and February just after the new membership year begins. If the lead coach for the session believes that the health and safety of members could be at risk they can limit access to the session.  This will be done on a first come first served basis combined with appropriate attendance (e.g. advanced swimmers would be turned away from novice swim session). It is rare that this situation occurs but if it does please respect the decision of the coach.