ENDURANCE

The Infamous "Red Mist" (long endurance session). 

This session aims to test your mental and physical toughness, preparing you for long distance racing. Interval distances range from multiple 50m intervals up to 1000m with very little rest. You can expect to make significant improvements very quickly and experience a rewarding feeling as a result of completing this session.

THRESHOLD

Threshold / CSS Development Session. If you want to enhance your speed in the pool and in open water over distances greater than 400m, then this is the place to start. Intervals will range from 50m to 500m with a focus on CSS pacing. The majority of this session is focused on maintaining your racing speed with some drills and sprints thrown in for good measure. We do a specific fitness test every six (6) weeks to monitor your specific CSS pace and resulting improvement.

TECHNIQUE

The emphasis here is on high quality technical work, with plenty of recovery and tips on how to refine your individual stroke. Swimmers are encouraged to resist the common temptation to pay attention to other swimmers in the lane and instead focus on technical execution. This set is often combined with some low-level endurance work. During this session you will learn each specific detail of how to perform the nominated drills correctly and will vastly improve your 'feel' for the water.

LEARN TO SWIM

Adult learn to swim freestyle course. This programme is designed for swimmers not able to currently perform freestyle or perhaps can swim 25m, but then have to stop for a rest. This specific course takes you through a 12-step programme designed by Swim Smooth to build the stroke step by step, in a progressive manner providing the chance to develop each individual element including breathing, rotation and arm recovery. 

OPEN WATER

If you are preparing for your first triathlon race or just looking to improve your open water skills then this is the session for you in the calm waters of the Palm Jumeirah. Did you know that you can save up to 30% of your energy by drafting to another swimmer in the open water? During this session you will learn how to adapt your stroke to various open water conditions, different sighting techniques, how to draft and much more!