Outpace Swimming

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Squads

Freyberg Pool:

Monday & Wednesday evenings 6:30-7:45 PM

Kilbirnie Pool:

Wednesday mornings 6:00-7:15 AM
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photo: Louis Park

Who

For any swimmers, triathletes, masters and open water swimmers who can swim 400m. Freestyle between 4 and 10 minutes. If you are not sure, please email me to arrange a trial or a One on One lesson.

Squads will help you to develop efficient swim technique, improve fitness and work towards individual goals through innovative and targeted coaching methods. 

Sessions

All sessions are 75 minutes. Two sessions each week is highly recommended to make progress.

Mondays 6:30-7:45 PM at Freyberg pool and Wednesdays 6:00-7:15 AM at Kilbirnie pool: 
Technical sessions focus on improving your stroke through targeted drills and swim sets with personalised feedback.

Learn More

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 (D.P.S.), Rhythm & Stroke rate
  • Stroke efficiency (minimize drag, maximize propulsion, increase distance per stroke, maintain then increase paces while holding D.P.S.):
    • Ability to hold constant number of strokes at a steady pace throughout swim sets
    • Increase your distance per stroke (D.P.S.)
    • Maintain your D.P.S. while increasing repetitions then distances
    • Swimming faster while maintaining best technique
    • Find the right balance between D.P.S. 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 and hand paddles (starting with small sizes is preferable if you are new to them). 

For the pull sets, you will often have the choice to use either a pull buoy or paddles or both together.

If you are not used to swimming equipment, I would recommend starting by using a pull buoy only and  then over the longer term, using hand paddles only. Eventually, using both pull buoy and paddles together will give you a stronger workout. Varying equipment reduces the likelihood of repetitive strain injuries and adds interest.

Flippers / Zoomers are also a good tool. They can help you for some technical drills and kick sets.

Wednesdays from 6:30pm to 7:45pm at Freyberg pool:
Endurance sessions specifically designed to develop your fitness to the next level and teach you the skills needed to get the most out of your sessions. You will still receive technical feedback and a few quick tips on your strokes during the sessions.

Learn More

Skills include:

  • Pace awareness (maintain constant & steady pace, descending sets, threshold sets)
  • C.S.S (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 and hand paddles (starting with small sizes is preferable if you are new to them). 

For the pull sets, you will often have the choice to use either a pull buoy or paddles or both together.

If you are not used to swimming equipment, I would recommend starting by using a pull buoy only and then over the longer term, using hand paddles only. Eventually, using both pull buoy and paddles together will give you a stronger workout. Varying equipment reduces the likelihood of repetitive strain injuries and adds interest.

Flippers / Zoomers are also a good tool. They can help you for some technical drills and kick sets.

2021 Term Dates

Join the squads anytime during the school terms or the year!

Sessions are during the school terms with usually a specific clinic during the school holidays. There is no training on public holidays. See more details about the clinics here.

Open Water clinic:Mon 18 to Sat 23 January 2021
Term One:Mon 25 January to Wed 14 April (No swimming on Mon 8 February and Mon 5 April)
Term Two:Mon 3 May to Wed 7 July (No swimming on Mon 7 June)
Term Three:Mon 26 July to Wed 29 September
Term Four:Mon 18 October to Wed 15 December (No swimming on Mon 25 October)

Pricing

Choose your plan: Annual or Pay Per Term or Pay As You Go

Annual Plan

Best value and best way to make progress

Secure your spots every week and save money – 2 weekly sessions at any location – Join in anytime during the year

Annual Plan: ($13/session) $84.50 billed monthly for 12 months

Term Plan

Choose between 1 or 2 weekly sessions at either Freyberg or Kilbirnie pool – Join in anytime during the terms.

1 weekly session
(Based on $15 per 75 min session)
2 weekly sessions
(Based on $14 per 75 min session)

Pay As You Go

​The Pay As You Go system gives you the flexibility to book your sessions when you need them (according to available places). Book your sessions in advanced using our booking system and simply cancel or reschedule the ones you cannot attend. That way you will not be charged for the sessions you cannot attend!

All session fees are exclusive of pool entry fees

Sessions expiry

  • 10 sessions: 4 month expiry from purchase
  • 20 sessions: 6 month expiry from purchase

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