Squads

Skills include:

• Swimming Drills to improve:
  • Coordination & Breathing timing
  • Head position
  • Posture & Alignment
  • Balance and Rotation
  • Recovery & Entry
  • Catch, Pull through, Acceleration phases, Reach & Distance Per Stroke (DPS), Rhythm & Stroke rate

• Stroke efficiency (minimize drag, maximize propulsion, increase distance per stroke, maintain then increase paces while holding DPS):
  • Ability to hold constant number of strokes at a steady pace throughout swim sets
  • Increase your distance per stroke (DPS)
  • Maintain your DPS while increasing repetitions then distances
  • Swimming faster while maintaining best technique
  • Find the right balance between DPS and stroke rate

• Depending on the season, the session may  include other strokes and open water skills

Equipment:

For your training sessions, you will need a pull buoy, flippers and hand paddles (starting with small sizes is preferable if you are new to them). You can buy your swimming gear from Outpace shop at the lowest price!

Skills include:

• Pace awareness (maintain constant & steady pace, descending sets, threshold sets)
• CSS (Critical Swim Speed) / Threshold test to find out individual swim paces and base interval for endurance sets (Outpace calculator)
• Measure progress using intervals and stroke counts
• Improve threshold / endurance
• Increase repetitions and distances throughout the year and towards goals
• Other strokes and open water skills depending on the season

Equipment:

For your training sessions, you will need a pull buoy, flippers and hand paddles (starting with small sizes is preferable if you are new to them). You can buy your swimming gear from Outpace shop at the lowest price!