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Speedy TriathlonPerformance Coaching for Triathletes and Endurance Swimmers
Guildford Lido Swim Squad – Technique + Efficiency
Improve your technique. Maintain your fitness. Build a smoother, more efficient stroke.
"👉 Secure your place for the next 10-week block" (https://reference-url-citation.invalid/0)
Guildford Lido – Tuesdays 19:00–20:00
This coached squad is for swimmers who can already swim continuous front crawl and want to improve their technique, efficiency and feel for the water, while continuing to build and maintain swim fitness.
Over the coming months, we'll progressively work on the different elements of your stroke — helping you understand what you're doing, why you're doing it, and how to put it all together into a smoother, more relaxed and efficient swim.
October & November: Back to Basics
During October and November, we'll deliberately strip the stroke back to basics.
Rather than simply swimming more metres, we'll spend time working on the fundamentals that make a good freestyle stroke:
- Body position and balance
- Head position and alignment
- Rotation and body connection
- Catch and early vertical forearm
- Pull and propulsion
- Hand entry and extension
- Breathing and timing
- Stroke rhythm and coordination
- Reducing unnecessary drag and tension
We'll use focused drills and shorter technical sections to isolate different parts of the stroke before progressively putting them back together.
The aim is to create a stroke that feels smoother, more connected and more effortless — without sacrificing speed or fitness.
Then Put It All Together
As the block progresses, we'll move from individual technical elements towards swimming them naturally within longer and more demanding sets.
You'll work on:
- Maintaining good technique as distance increases
- Developing a consistent stroke rhythm
- Improving distance per stroke
- Swimming efficiently at different paces
- Holding technique when fatigue starts to build
- Developing sustainable aerobic fitness
- Becoming more aware of your own stroke and pacing
The goal isn't simply to swim harder.
It's to make each stroke more effective, so that you can swim further and faster while using less unnecessary effort.
Who is this for?
The squad is suitable for swimmers who can already swim continuous front crawl and want to develop their swimming further.
You might be:
- An open water swimmer looking to improve efficiency
- A triathlete maintaining fitness between races
- A swimmer wanting to improve technique and confidence
- A regular Lido swimmer looking for structured coaching
- Someone who feels they've reached a plateau and wants to improve their stroke
- A swimmer who wants to become smoother and more economical in the water
You don't need to be an experienced triathlete or competitive swimmer.
The sessions are structured around your ability and designed to give you specific technical points to work on.
What we focus on
Across the block, we'll combine technical development with structured swim fitness.
Technique
- Body position
- Balance and alignment
- Rotation
- Catch and pull
- Breathing
- Timing and coordination
- Stroke rhythm
- Reducing drag
Efficiency
- Distance per stroke
- Relaxation and reduced tension
- Effective propulsion
- Maintaining technique at different speeds
- Developing a smoother, more economical stroke
Fitness
- Aerobic endurance
- Controlled interval training
- Pace awareness
- Sustainable swimming speed
- Maintaining technique under fatigue
What to expect
Each 60-minute coached session includes:
- Structured warm-up
- Technical drills and focused exercises
- Progressive swimming sets
- Individual coaching and feedback
- Opportunities for video analysis when available
- Cool-down and reset
Sessions are delivered in progressive 10-week blocks, with the technical focus developing throughout the block.
The progression
October → Reset & Rebuild
Break the stroke down. Understand the fundamentals. Develop better movement patterns and feel for the water.
November → Connect & Integrate
Start putting the individual elements back together into a more coordinated freestyle stroke.
December onwards → Apply & Develop
Take the improved technique into longer swimming, different intensities and more demanding sets while continuing to develop fitness.
The overall goal
By working on the fundamentals first and then progressively bringing everything together, the aim is to help you develop a freestyle stroke that is:
Smoother.
More efficient.
More relaxed.
More consistent.
And ultimately faster.
You shouldn't have to fight the water to swim well.
The objective is to make swimming feel easier because your technique is working better.
Group environment
- Maximum 12 swimmers per lane
- Structured lane organisation based on pace
- Supportive and focused training environment
- Individual coaching feedback throughout sessions
- Technique drills and practical swimming exercises
- Progression throughout each training block
Pricing
£200 for a 10-week block
£25 trial session
Optional ongoing monthly membership: £85/month
Includes:
1. Guildford Lido entry
2. In-session video analysis when available
3. Technique drills and technical coaching
4. Free TrainingPeaks account
5. Structured swim sessions set around your threshold swim pace
What to bring
Essential
- Goggles
- Swim cap
- Water bottle
- Paddles
Recommended
- Pull buoy
- Fins
- Tempo trainer or swim watch
- Swim wetsuit where appropriate
Booking
Places are limited.
📧 [email protected]
📱 07958 635142
"👉 Secure your place for the next 10-week block" (https://reference-url-citation.invalid/1)
Our coaching philosophy
Good swimming isn't just about fitness.
It's about how effectively you use the fitness you have.
We'll work on:
1. Better technique
2. Better efficiency
3. Better feel for the water
4. Better fitness
5. Better control of your pace
Then we'll put it all together.
The aim is simple:
Swim smoother. Swim easier. Swim better.
See you in the water 🏊♂️
We do not offer refunds if you are unable to attend for a particular week. Please see our terms and conditions for more information.
Contact Nick Harris on 07958 635142 or email [email protected].
What swimmers say
"I've reduced my 1900 metre 70.3 half ironman swim time by 12 mins in 6 months from attending the Speedy Swimming Intermediate level squad sessions at Guildford Lido..."
Steph F
"After 4 of Nick's group sessions at Guildford Lido I raced an Olympic distance triathlon and swam 28.04!"
Amanda
"I've been coached by Speedy Swimming for several years now and cannot speak highly enough of them. Have improved my pace and technique by a large degree..."
"I've reduced my stroke count by 8 strokes over 50 metres using SWOLF swim sets, and my 400 metre time by 10 seconds."
Sarah
"My 1000m time has reduced by 1 minute and 40 seconds in 2 months!"
Sam Scott
All of our swim sessions are fully risk-assessed and organised in line with British Triathlon, the STA and Guildford Lido.
Sessions are periodised into progressive 10-week blocks according to our annual swim training plan. You can join at any time throughout the course — please get in touch with Nick at [email protected] if the course has already started.
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