PERFORMANCE Level Training (Mar-Jun)
TOEST is for athletes who want to develop in their technique, improve in their efficiency, train in an healthy manner, and most of all want to have fun. The Performance level is for athletes – both swimmers and triathletes – who have had prior age group swim club, masters swim club, or triathlon swim training experience. The training season is designed around the indoor short course season, building through the early season meets, peaking with the MSO Provincial Championships. Triathletes and open water swimmers will find that the winter session to be the ideal time to improve stroke mechanics, form, technique, and develop a wider and deeper base of aerobic conditioning, setting themselves up for the following triathlon/open water season.
Link to the ‘Equipment‘ webpage for a list of recommended training tool(s).
x4 Training Sessions / wk
SPECIAL Skills Training Session
Skills Training x 12 Sessions
On Wednesday evenings we are going to do something special: since the session is a bit shorter, we thought that maximizing this time would be best utilized as a specific skills training session. There are three (3) options and athletes are asked to select just one (1) option for the entire session duration. The options:
Open & Closed (Flip) Turns and Wall Push-Offs: Coach Aimee will take a maximum of 6 athletes and work specifically on turns. This option is designed for those athletes who are performing in-water starts at competition, and who want to take their training and racing to the next level. Once you have the stroke basics for competition, the next opportunity to increase speed is turns. Dives happen once per event, turns… there is at least one in a 50m event, three in a 100m event, etc… Well executed turns offer the opportunity to take off loads of time without having to swim any faster!
Dive Starts (Pool Deck or Starting Block): Coach Serena will take a maximum of 6 athletes and will prepare athletes to incorporate dive starts into both training and competition. Having dove with Gatquatic Diving, Serena has learnt and trained the drills that allow athletes to explode off the blocks with power, maximize flight time, and maintain the streamline posture needed to take the start speed into the water entry and all the way to the stroke break out.
2 Beat: Coach MJ will take a maximum of 6 athletes and will either start at the beginning or continue to work with the athlete on improving their execution of 2 Beat Backstroke & Freestyle swimming.