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Training Sessions

Monday

Club Road Run 7pm – See Club Run Facebook Page for details

Varied weekly run, please find details at Club Run Facebook Page

Swim 8-9pm – University of Salford

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 100m reps off a maximum turn around time of 2 minutes.

Swim 8-9.30pm – Manchester Aquatics Centre

This session 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

Intermediate/Advanced: 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.

Strength & Conditioning 7.00-8.00pm – University of Salford

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

Swim 8.00-9.30pm – University of Salford (cancelled 3rd July to 7th August inclusive)

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.

Swim 7-8pm Sale Water Park (3rd July - 7th August)

This session is aimed at two different types of swimmers:

The University of Salford pool is unavailable between 3rd July and 7th August, however we have been able to arrange open water sessions at Sale Water Park (Open Swim UK) instead

The sessions will be from 7-8pm and coached by Nick Thomas (with Kate helping out some weeks) There will be no OW swim on the 31st July as this is an Aquathlon date anyway. Arrangements will be the same as for all Man Tri sessions – please sign in with the coach on the tablet (this will be in the office with the Open Swim desk) session remains free for Gold Members and one voucher for Bronze members. Numbers will be limited as per all sessions due to athlete/coach ratios

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. All abilities welcome.

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.

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.

Swim 9-10pm – Stretford Leisure Centre (No Sessions during August)

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.

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

Club Rides – See Club Sunday Rides Facebook Page for details

Varied weekly ride, please find details at Club Sunday Rides Facebook Page

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.