Sea Hiker Training Squad – Winter 2018

 

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Get Video Feedback, Build Speed and Endurance in our Training Squad!

Build great training habits, learn to train smarter and swim with a growing community of swimmers and triathletes!

 

From $21 a Session – Now Open for Registration!

 

Swim training should be fun and engaging. Instead of pounding out laps, you can improve technique in every practice and sharpen your focus with new skills.

Lay the foundation for speed and endurance with the right amount of intensity for your current swimming ability.

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The Sea Hiker Training Squad offers this training approach and more.

 

Why You Need the Training Squad in Your Life

When it comes to swimming, most swimmers and triathletes often don’t know how to train for a long distance swimming goal.

Typically, we meet people who feel that they need to swim endless laps or hard interval sets over and over again to achieve their goals.

There’s a better way.   When you focus on skill improvement with one-on-one feedback and a proven training strategy, you’ll beat junk laps every time.  The Training Squad helps you learn the training habits that will help you get faster, swim further and get fitter every year.

We’ll show the essentials for long-term swim training success.

 

We Make Training Fun

Our Training Squad is built on the idea that a team of swimmers will help you achieve more than you can on your own.  You’ll find our more seasoned members patient and supportive.

Many of our members have raced at triathlons, joined the Sea Hiker Masters Swim Team, and competed in open water events together. We also have fielded a few Bay Challenge 10km relay teams.

Whether you’re just starting up with “training” (it sounds serious, doesn’t it) or want to shave more time off your longer swims, you’ll have a great time with us.



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We’re a friendly bunch!

Also, you’ll enjoy our private Facebook group, too, where you’ll see weekly practices, race reports, and a lively discussion for Training Squad members only.

Our members often have amazing swimming and triathlon experiences to share.

We also meet up every few weeks for a post-swim brunch on Sundays.

 

What Our Swimmers Say

“Joining the Training Squad has been a terrific decision for three key reasons:

  1. I have learned to keep my heart rate under control (key for triathletes).
  2. With the strong focus on technique I have also managed to shave time off my 50m split times.
  3. I have never enjoyed being in the pool more than with the Training Squad group.
 “Highly recommended!          – Mike Underell, Vancouver, BC

 

 

Am I too slow for Training Squad?

The Training Squad is for swimmers wanting to learn how to train effectively and consistently towards a specific goal.

We’re looking for swimmers and triathletes who can swim 200m non-stop at a pace at or better than 2:15/100m. That’s the only requirement. If you’re not quite there yet, focus on improving your skills in our Swim Pod courses or contact us to double check!

We can’t wait to help you get faster!

 

The Sea Hiker Coaching Difference

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Your coaches for the Training Squad are Stewart Scott (lead coach), Peter Scott and Oscar Peralta.

Monday evenings VAC: Coach Stewart

Thursday mornings VAC: Coach Stewart

Saturday mornings JCC: Coach Peter

Sunday mornings JCC: Coach Stewart

(see complete schedules below)

We’ll help you learn how to train and feel pumped for each workout. Share the water with swimmers with a similar interest in swimming and discover your full potential, both in and out of the pool.

We love the Training Squad because our dedicated clients have helped us create a special swim club that’s always fun and inspiring to coach.

 

 

 

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Blog Feature: Between the Ropes – Sea Hiker Training Squad

We asked our Training Squad members (or TSquadders as they call themselves) to tell us about their experience in the program, how we did as coaches, what they thought about our favourite sets, and whether or not they felt it was something that helped them improve and achieve their goals.

Read the article hereBetween the Ropes – Sea Hiker Training Squad

 

 

2018 Winter Season Overview

 

From January to April, we will be swimming on the following days and the locations listed below:

  • Monday evenings at the Vancouver Aquatic Centre (60 minutes),
  • Thursday mornings at the Vancouver Aquatic Centre (60 minutes),
  • Saturday mornings at the Jewish Community Centre pool (90 minutes)
  • Sundays mornings at the Jewish Community Centre pool (90 minutes),

The Winter season is the perfect time to focus on our four key areas:

1. Aerobic Endurance (great for triathletes, fitness swimmers and open water swimmers)

2. Efficiency and Good Body Mechanics (as always)

3. Skill Pace Sets, Tempo Trainer sets and Benchmark swims to develop Race Pace (or Fitness, if that’s your main goal)

4. Open Water Skills practice (in the pool)

We’ve heard from you that flexibility is important, so we’re offering packages so you can choose when you want to attend the program.

 

The Training Squad is for you if:

  • You’ve completed a Level 3 Swim Pod or higher recently and want to work on “training”, fitness, endurance and speed
  • You want to learn skills that were not part of your swim pod, lesson or clinic (see below)
  • You enjoy the accountability and motivation that comes from swimming in a group
  • You want an approach to training that is smart, challenging and tailored for your goals.
  • You’re preparing for open water swimming, triathlon or other adventures.

Core Sessions

At the core of our program is the Saturday or Sunday 90-minute training session at the Jewish Community Centre. We have the whole pool and four lanes all to ourselves at the JCC.  We highly recommend this session as the core of your training with us.  You’ll swim in a lane with swimmers at your speed, learn our training approach in more detail and we always have time for great challenge sets.

Express sessions

We offer two other 60-minute training sessions at the Vancouver Aquatic Centre during the week. If you can’t make our Saturday or Sunday core sessions, we highly recommend two Training Squad Express sessions to keeping you on track.

You can review the packages, details and schedules below.

How to Register

t-squad-fbStep 1: Pick your preferred session training package (we highly recommend a combination of our 90 minute JCC session and one more weekday session.

Step 2Review your cart and complete your order.

Step 3: Ask to join our Facebook group (Sea Hiker Training Squad)

Step 4: Send us your training goals (we’ll send you a welcome email with some key questions to help you get started).

Step 5: Show up for your first session and begin your Training Squad journey!

 

The Training Squad is for Sea Hiker swimmers only. If you’ve attended a Swim Pod or a weekend Clinic, you’re welcome to attend. If you’ve haven’t yet worked with us, please contact us so that our coaches can assess your skill level and make sure that you’re the right fit for this program.

 

CORE SESSION (90 min): SATURDAYS or SUNDAYS at the JCC

Squad90 Package (save 30%)  

  • All 14 sessions for $395 + GST
  • Follow the whole program
  • Free Soft Silcone Training Squad Swim Cap

 

Intensive90 Package (save 10%)

  • 6 sessions for $225 + GST
  • Designed for an intensive training phase.
  • Free Soft-Silicone Training Squad Swim Cap

Flex90 Package (save 15%)

  • 10 sessions for $321 + GST
  • Great for a flexible training plan.
  • Free Soft-Silicone Hiker Training Squad Swim Cap

Drop-In Session

  • 1 session for $42 + GST
  • Now available
  • Have a T-Squad tryout!

Note: No refunds on unused drop-in or package sessions.

Schedule: JCC Saturday Sessions

Saturday Sessions Schedule – JCC pool

The sessions start at 8:00 am – please arrive early to be ready to swim at 7:50 am. We’ll send swimmers all the details on where and when to meet up, parking, and other important details.

See below for the dates of each session:

  • January 6th
  • January 13th
  • January 20th
  • January 27th
  • February 3rd
  • February 17th
  • February 24th

  • March 3rd
  • March 10th
  • March 17th
  • March 24th
  • April 14th
  • April 21st
  • April 28th

Schedule: JCC Sunday Sessions

Sunday Sessions Schedule – JCC pool

The sessions start at 7:30 am – please arrive early to be ready to swim at 7:20 am. We’ll send swimmers all the details on where and when to meet up, parking, and other important details.

See below for the dates of each session:

  • January 7th
  • January 14th
  • January 21st
  • January 28th
  • February 4th
  • February 18th
  • February 25th

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  • March 4th
  • March 11th
  • March 18th
  • March 25th
  • April 8th
  • April 15th
  • April 22nd

Overview: 90 Minute Sessions

What Happens in 90 Minute Training Squad Session?

Each 90 minute training session will have the same basic structure with some or all of the following:

Warm-Up / Video: Your coaches will give you a warm up set that will give you the chance to get some video feedback on your technique.  (10-15 minutes)

Skill Set: The chance to hone in on a specific skill that you’ve already learned in your Swim Pod or Lesson.  Coaches will help you improve your skills, give you verbal feedback and brief on-deck video feedback. (15-20 minutes)

Challenge Set: A fun set to help you stretch your swimming skills, fitness and performance. We’ll adjust the difficulty level to suit your swimming abilities (for each lane and pace).  (15-20 minutes)

Group Challenge: Relays, Races, Special Challenges. Expand your swimming fluency with exercises you wouldn’t normally get to do in a swim pod or private lesson. (15-20 minutes)

Bonus Skills:  Learn the skills that all swimmers should know but usually don’t practice enough: diving, tumble/flip turns, dolphin kicking, surface diving, other strokes and more. (15-20 minutes)

 

Select Your Packages – Click Here

Express Sessions (60 min): VAC pool

Squad60 Package (save 25%) 

  • All 14 sessions for $295 + GST
  • Swim at the Vancouver Aquatic Centre
  • Choose Monday evening or Thursday morning sessions
  • Free Soft-Silicone Training Squad Swim Cap

Intensive60 Package (save 10%)

  • 6 sessions for $151 + GST
  • Swim at Vancouver Aquatic Centre
  • Great for a intensive training phase
  • Free Soft-Silicone Training Squad Swim Cap

Flex60 Package (save 15%)

  • 10 sessions for $235 + GST
  • Swim at Vancouver Aquatic Centre
  • Great for a flexible training schedule
  • Free Soft-Silicone Training Squad Swim Cap

Drop In Session

  • 1 session for $28 + GST
  • Now available

Note: No refunds on unused drop-in or package sessions.

Schedule: Monday VAC Sessions

Monday Training Session Options – VAC pool

SOLD OUT – WAIT LIST AVAILABLE

The sessions start at 8:15 pm – please arrive early to be ready to swim at 8:10 pm. We’ll send swimmers all the details on where and when to meet up, parking, and other important details.

See below for the dates of each session:

  • January 8th
  • January 15th
  • January 22nd
  • January 29th
  • February 5th
  • (No class February 12th)
  • February 19th
  • February 26th

  • March 5th
  • March 12th
  • March 19th
  • March 26th
  • (No class April 2nd)
  • April 9th
  • April 16th
  • April 23rd

Schedule: Thursday VAC Sessions

Thursday Training Session Options – VAC pool

SOLD OUT – WAIT LIST AVAILABLE

The sessions start at 7:00 am – please arrive early to be ready to swim at 6:50 am. We’ll send swimmers all the details on where and when to meet up, parking, and other important details.

See below for the dates of each session:

  • January 11th
  • January 18th
  • January 25th
  • February 1st
  • February 8th
  • (No class February 15th)
  • February 22nd
  • March 1st

  • March 8th
  • March 15th
  • March 22nd
  • March 29th
  • (No class April 5th)
  • April 12th
  • April 19th
  • April 26th

Overview: 60 Minute Sessions

What Happens in a 60 min Training Squad Session?

Each 60 minute training session will focus on key sets for building fitness, endurance, skill and solid stroke mechanics. This session is limited to 12 swimmers, so register early!

Warm-Up: This is the time to get your feel for the water back and warm-up for the next set.

Pre-Set: Get your heart rate up without losing your form.

Training Set: A 20 minute set, tailored to your swim speed, to help you improve one of the three areas for our fall program. Our goal it to teach you how to train smarter and do our core sets correctly so that you get the most out of them.

Warm-Down:  Some coaching feedback on your form, skills and areas for improvement. Know what you need to focus on to have even better training sessions.

 

Select Your Weekday Packages

We’re looking forward to training you!

Our ‘Training Squad’ prototype started out as the ‘Ultra Swim Pod’ at the UBC’s Outdoor Pool in January 2012! Brr…

This popular program has since expanded from 1 session per month in 2013 to 5 sessions per week for 2018.

We have seen a community of swimmers, triathletes and open water adventurers come together and share the pool with enthusiasm, dedication and focus.

In Winter 2018, we look forward to having new swimmers join our group, and welcoming back our experienced T-Squadders for another season of training, racing and fun in and out of the water.

See you in January!

Questions about the 2018 Training Squad?  Get in touch.

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