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Training

Goggles

We have six qualified Masters coaches who plan and coach our training sessions. The aim is to provide quality sessions catering for all levels of ability and interests – whether it is recreational, open water or competitive swimming. The current coaches are Anne Smyth (Head Coach), Brenda Day, Leisa Cass, Caroline Makin, Greg Gourley and Kade Burgess.

Normally training sessions are all held at Lakeside Leisure Centre, 1 Anketell St, Greenway, ACT 2900 (map)

We currently have four training sessions each week as follows:

Tuesdays 20:00 – 21:00
Thursdays
09:15 – 10:15 and 20:00 – 21:00Lakeside Leisure Centre
Sundays 17:00 – 18:30

Please arrive 15 minutes before the session start time for stretching and a run down of the session from the coach.

The cost per training session is $4.00 by cash or $3.50 by pre-paid card*. Please sign the Attendance Book and mark method of payment at the pool and, either put money in pot, or punch your card.

* Swimmers can purchase 12 session cards at the discounted price of $3.50/session.  Payment of $42 can be made by two methods: Direct credit to the Tuggeranong Masters Swimming bank account (preferred method) or Cash to the Treasurer (Nick Dando) or Assistant Treasurer (Denise Druitt) at the pool.  Cards that have been purchased will be left in an alphabetical index box at the pool for swimmers to collect.

Pool Discount

All Tuggeranong Masters Swimming members are entitled to a discounted pool entry at both Tuggeranong (Lakeside Leisure Centre) and Civic (Canberra Olympic) pools.

Lakeside Leisure Centre Canberra Olympic Pool

The club provides club membership cards which are available for collection at training sessions (ask your coaches at the pool about the cards if you have not already received one or contact the Club Registrar, Cecelia Kaye). Show these at the counter as you enter the pool.

By showing your Tuggeranong Masters Swimming ACT Membership Card at Tuggeranong pool you can purchase Casual entries for $4.90 and 20 visit passes for approximately $60, which is a substantial discount on the standard pool entry rates. If you have Senior’s Card, you may also be entitled to a further 10% discount. It is worthwhile showing your Masters Membership card at the front desk at any pool across Australia as you may receive a discount.

How we Train

We have an Annual Training Plan (2017) each year which works on cyclic planning. Our training sessions are planned to align with the phases of training and targeted events in the annual calendar, with sets that are tailored for:

  • Sprints, Middle distance or Long distance
  • Conditioning sets, VO2 max sets
  • Stroke improving sets, streamlining, drills, technique, breathing
  • General maintenance sets
  • Dives, turns and finishes
  • Targeting particular events
  • Open water swimming

Our Training Resources

We use a number of Freestyle Drills in our sessions, so it is worth familiarising with these!

Training sessions will often refer to swimming at various intensity levels. The Swim Workload Intensity tables below will assist you in you understanding of pacing and swimming at threshold, aerobic and anaerobic paces.

Swimming Workload Intensity v1 Time Based
Swimming Workload Intensity v1 Pulse % Max – Indicative
Swimming Workload Intensity v1 RPE

Lap Swimming Etiquette 101 (aka, “Don’t Be a Fool at the Pool”)

Take a look at the LSE 101 Curriculum … something to think about whilst at training or swimming laps in public lanes …

“Experienced drivers know that roads are safer and more efficient when everyone observes a few common courtesies and basic rules. … So too in the pool when swimming laps. Just few shared conventions – observed by everyone – can go a long way towards making lap swimming safer, more pleasant, and more efficient for all.”

Tapering for Meets

This Taper Program is an extract taken from “Mastering swimming : a self-help guide for coaches and swimmers” by Anita Killmier, 1996 …. still a pretty good general ‘bible’.  It takes a bit of judgement to ‘work out’ where you are at and then start your taper (but count back from your end date – the day you really want to be “UP”) .  You may also find the information about Quality Training for Masters Swimmers by Anita Killimier useful in your training and race preparation.

Technique and Tips Resources

Swim Smooth

Swim Smooth is an innovative swimming coaching company devoted to all levels of swimmers and triathletes. Their specialism is helping swimmers of any type or level improve. They have technique advice especially for you –  whether you’re a beginner who’d like to learn freestyle, an intermediate who wants to develop their stroke technique or an advanced swimmer looking to excel further, Swim Smooth is for you. As well as all the free advice on this site, you can sign up for their Blog, it’s called Feel For The Water.

Swim Smooth has some excellent open water tips to help you gain confidence and improve your open water skills.

What’s your Swim Type?  Swim Types show you the six fundamental styles swims use to swim freestyle.  Discover your Swim Type and Swim Smooth will show you how to become faster and more efficient through the water.  It’s a totally new angle on swim coaching.

Effortless Swimming

All the products and materials Effortless Swimming makes are created by National swimmer and Masters Coach of Year 2012 Brenton Ford. Brenton takes the drills, techniques and training methods used by the best swimmers around the world and make them available to athletes of all levels.

As Brenton says, “Effortless Swimming was created so that you could receive all the latest updates about swimming technique, skills, practice programs and everything else swimming related. If your only starting out or if you have 20 years experience makes no difference. With the right knowledge and the right skills, anyone can acheive the level of success they desire in the pool.”

Freshwater Swimmer

Some interesting reflections and thoughts on swimming, in particular a useful blog posting ‘Stroke Thoughts‘ about maintaining proper form and guarding against creeping flaws – starting with the hand entry and proceeding through the catch, pull, hip drive, and kick.

The Facts of Swimming

Improve your Freestyle technique and swim better with less effort by knowing these simple facts.