What are Training Squads?
Our Squads are all about getting you ready to race. The majority of our members are triathletes, ranging from novices to very experience Kona qualifiers. Most like to race half to full distance Ironman events. We also have some members who only swim masters/open water and a handful who swim just for fun!
Concept
Technique, Fitness and Race readiness are the key building blocks.
Structured squad sessions that will inspire and push you to challenge yourself.
our promise
Improved technical know how via first class instruction by Olympians and expert coaches Annemarie Munk and Fenella Ng.
Improved fitness, speed and power via consistent training, following scientific principles.
Race ready with improved confidence via race simulations.
What are the different Squad Sessions?
We run 5 sessions per week. Wednesday & Friday morning sessions are our main foundation sessions. Tuesday evening is a supporting session (with an Improver session running concurrently). Monday morning is a recovery session that is, more often than not, cerebral vs. physiological.
Monday: aerobic recovery 60 mins
Base level aerobic work is blended with technique skills & drills. The focus is on technique as well as recovery and flushing out the effects from a weekend of hard training or racing, so that you are ready to tackle the sessions later on in the week.
Tuesday: speed work 75 mins
This is a great session to attend if you need to work on developing higher level gears and increasing your stroke rate. Short reps working on easy speed and mechanics is a great addition for those that need to work on your stroke rate and muscular endurance and resiliency.
Tuesday: Improvers 60 mins
This session bridges the gap between our Technique Course and our regular squad sessions. It is ideal for newbies who wish to gain more global swim knowledge whilst building up their stamina in the process.
Wednesday: Endurance 90 mins
Challenge both your endurance and mental toughness in this demanding and rewarding pace-tactics awareness session. The nature of this long-aerobic session will quickly teach you how to manage your effort. Go out too fast and you may risk having the piano fall on your back. Go out too slow and you may lose the pace entirely.
Friday: Race Pace 90 mins
This upper aerobic “threshold” based session is excellent for pacing management and awareness, ideal for competitive triathletes and open water swimmers, especially those who need to get used to swimming outside of their comfort zones.
What do I need to know?
Details
Each squad type is optimised for different goals and ability levels, so please check which squad is right for you before booking a session.
Swimmers will need to be able to swim 200m non-stop freestyle, and be able to breathe to the side.
Wednesday and Friday morning sessions require an additional ability level: you must be able to swim 10 x 100m freestyle on a 2min 10sec repeat interval without any gear.
If you’re unsure of which session is right for you, then try an Improvers Squad session to start, our coaches will be able to see you in action and advise you further.
We cater to adults only.
Equipment
Swimmers are required to bring all their own equipment.
For quick delivery and convenience, we have partnered with Streamline Sports to get our swimmers a discount. Place your orders here !
Front mounted Snorkel (eg. Finis Stability, MP Aqua Sphere)
Fins (eg. TYR Flexfins, DMC)
Pull buoy (eg. Zone 3, Vorgee)
Ankle straps (eg. Finis, or use an old bike inner tube)
Hand paddles (Finis Agility). No substitutions please.
Tempo Trainer for working with swim cadence and pacing. Available for purchase from Coach directly.
Where do the squads train?
“HKU” Stanley Ho Sports Centre Sandy Bay
何鴻燊體育中心下車
Most of our Squads train at HKU, the first Endurance session of the month is an open water session and held at Repulse Bay. See our Open Water Squads page for more information.
Book your session today
Purchase a single squad session in the booking box below. Or to save time and money, scroll down to purchase a package of 10 or 20 sessions available to redeem within 90 days.
*For multiple sessions booking, please select the day, then pick the date from the calendar. Select "Add a time". To go back to the day selection, click on the down arrow icon across the pool squad title.