Training Sessions

Please note that Club sessions don’t run on Bank Holidays, and that there are often changes to the sessions over a bank holiday weekend. These changes are communicated to members via email and our facebook group.

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.

Details about our Annual Training Plan (ATP) can be found at the bottom of the page.

Monday

Swim 8-9pm – Partington (Last session 12th Nov)

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.

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

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

Swim 7-8pm – Moss Side (From 19th Nov)

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 (Last session 13th Nov)

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 6.30-7.30pm – Partington (Last session 13th Nov)

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

Swim 7.30-9.00pm – Partington (Last session 13th Nov)

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 6.30-8am – Moss Side (From 20th Nov)

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 8.15-9.15pm – Moss Side (From 20th Sep)

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

Swim 6.30-8.00pm – Moss Side (From 20th Sep)

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.

Wednesday

Swim 6.30-8am – East Manchester Leisure Centre (Last session 7th Nov)

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.

Swim 6.30-8.00am – Moss Side (From 14th Nov)

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 (Last session 8th Nov)

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

Swim 6.30-8am – Moss Side (From 15th Nov)

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

Spin 6.30-7.30am– 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 (Last session 9th Nov)

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

Swim 6.30-8am – Moss Side (From 16th Nov)

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.

Saturday

Swim 8-9.30am – Partington Sports Village (Last session 10th Nov)

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.

Swim 8-9.30am – Moss Side (From 17th Nov)

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.

There will be no sessions on the following dates due to events at the centre:

  • 14th Oct 2018
  • 21st Oct 2018
  • 4th Nov 2018
  • 2nd Dec 2018

Open Water

During the summer months there are also opportunities for lifeguarded open water swimming at a number of local venues, including Boundary Water Park (home to our Boundary Breeze Triathlon), Sale Water Park (home to our Aquathlons), Dock 9 at Salford Quays and Pennington Flash

Swim ATP
Bike ATP
Run ATP