Swimming

Coolangatta Gold

Surf Swimming

Off Season (April - October) 29 weeks

Intermediate / Advanced Program

This program will cover all your necessary drills and levels to improve your overall swimming fitness within the surf environment. The total distance covered in each session starts at 3.5 km and over the 10 weeks you will be swimming over 5km. In this program you are required to swim at least once a day. Each session incorporates a mixture of technical drills, pull, kicking and band sets followed by a main set. All sessions also include a warm up and cool down.

Price $70.00

Competitive Season (November - March) 20 weeks

Intermediate / Advanced

This program has been developed to prepare you to be at your swimming peak for the Australian Surf Life Saving Championships. It is predominately a freestyle based program but does include some form stroke work with an emphasis on butterfly for strength (essential for any surf swimmer/ironman). You will be provided with 5 swim sessions each week for 20 weeks leading up to the Aussies which also includes a variety of sets such as kick sets; paddle, pull buoy and band work; hypoxic (lung capacity) sets and a variety of warm up and cool down sets.

Most of the work you will be doing in the main sets are efforts over middle distance and there is plenty of speed work to make sure you are on the pace early when it comes to racing. The main sets also have a variety of cycles to choose from to suit your ability level and the average distance covered each session is between 5.0 - 5.5km with some longer and some shorter sessions.

Please do not hesitate to contact us for feedback and to answer any questions you may have about the programs.