Fitness Lessons: Ages generally 8 – 16 yrs
Our swimmers move over from Stroke Correction to Fitness Lessons when all four competitive strokes are consistently correct and they have a basic knowledge base of the theory of swimming. For example, being able to demonstrate 3 drills correctly of each of the four strokes.
From a stamina point of view we recommend that a swimmer is ready for Fitness Lesson when they are able to comfortably swim 600m in 30 minutes. This we have found is a good indication that they are able to cope with the distance and challenges of a Fitness Lesson. Our coaches will recommend when they feel a swimmer is ready to move from Stroke Correction to Fitness Lessons.
Fitness Lessons differs from Stroke Correction in 4 respects:
- Fitness groups are bigger (6-8 swimmers as opposed to 3-4 swimmers).
- Fitness sessions are longer (45 minutes as opposed to 30 minutes).
- With our Fitness Lessons the emphasis is on practising and strengthening the four strokes. Fitness swimmers swim further i.e. a minimum distance of 1 km is swum (Introductory Fitness) to 1.2 km-1.5 kms (Standard Fitness). In our Stroke Correction lessons our focus is on correct technique and perfecting the four strokes. These swimmers still manage to swim 20 lengths (about 0.5kms) and are also improving their stamina as well.
- Fitness swimmers follow a specific “training programme” (i.e. specific sets with leaving times) whereas our Stroke Correction swimmers follow “lessons plans” that include a lot more discussion and demonstration.
Our Fitness Lessons are designed to introduce the training and fitness elements of swimming and start to establish a base aerobic capacity in young swimmers.
Our Fitness Lesson is our bridging lesson between the Stroke Correction and Greydogs Swimming Club or Squad type training. Swimmers are taught how to train in a chain, use the clock, follow and understand sets and leaving times. They are introduced to the idea of pacing, training zones and using the heart rate. Each lesson is prepared around a theme which runs concurrently with our Stroke Correction lesson theme.
We encourage our Fitness swimmers to train on our downloadable sessions on their own i.e. repeat the lesson, before the following week, which helps them get fitter and stronger quicker.
Stroke Correction weekly term slots
R1070 per swimmer/term.
Reduced Early Bird fee:
R1020 (1 week before the start of the term
2018 Fitness Lessons Calendar
Wednesday 17th January – Wednesday 28 March (10 weeks)
No coaching on 21st March
Monday the 9th April – Tuesday the 19th June (10 weeks) Plus 22nd June
EXCLUDING the 27th April, 30th April, 1st May
Monday 16th July – Friday 21st September (10 weeks)
Including 27th & 28th Sept
Excluding 9th & 10th Aug
Tuesday 9th October – Monday 10th December (9 weeks)
Please click on the link below for the timetable
Acc No: 62610907828
Business cheque acc
Branch Code: 250655
Recipient Reference: ” swimmers initial + surname + term/course ” e.g. : J.SmithTerm1. Or JohnSmithT1
Proof of payment can be faxed to 021 8521975 or emailed to firstname.lastname@example.org or, when making an EFT, elect that your bank advises us by email and insert email@example.com for this purpose.