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

Thursday @ Aldershot Pool (9:00-10:00 pm)
Friday @ Angela Coughlan Pool (8:30-9:30 pm)
Saturday @ Angela Coughlan Pool (11:30-12:30 pm)
Saturday @ Tansley Pool (9:00-10:00 pm)

SPECIAL Skills Training Session

Wednesday @ Tansley Pool (9:30-10:15 pm)

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.

Dryland: Click Here to link to the website for training dates/times, location & fees.

Dryland Training fees are in addition to in pool training fees. Visit the TOETT Dryland webpage for registration and payment options.

Why do Dryland Training… Click Here to link to our Before & After Dryland Results page

STEP 1 – Register

Complete the form by clicking on the ‘Sign Up Now’ button

STEP 2 : Payment via eTransfer

etransfer email:

4x sessions / wk
$590 (in full) or 2x $295

Payment #1 due at registration
Payment #2 prior to Mar 30

STEP 2: Payment via PayPal

4x/wk @ $590

Change quantity to 2 to make full Session payment

WED Skills Session ($255)


STEP 2: Monthly by Cheque

4 Cheques Dated:
Mar, Apr, May & June 1st

Made out to: TOEST

Each for the amount of $147.50

A separate cheque is required to cover the cost of the Wednesday Skills Session

Refund Policy:  TOEST DOES NOT provide refunds. With programs focused on quality, on learning, on athlete’s making significant progress, hi athlete turnover rate would compromise coaching and the experience of all athletes. We ask that prior to registering that all commitments, calendars, etc… are reviewed to avoid joining when the risk is that the athlete will miss many sessions and/or the athlete will have to drop out. Once an athlete registers, they have a reserved spot in a lane for the entire duration of the program.