Swimming Training PDF Print Email Address *

 

 

Swim sessions are conducted in 50m pools. On Monday and Wednesday nights there are usually at least two lanes running. Anyone able to swim 50m freestyle in around a minute will be able to start off in the slower lane. If you've never swum in a squad before you'll be amazed at how quickly you'll improve! Don't be intimidated by the faster swimmers in the other lanes - many of them started off in the slow lane. An article on squad etiquette to give you an idea of how things work can be found here.

Where:

Civic pool - look out for the BIlbys signs!
The pool is 50m standard size, heated and covered.

CISAC (Belconnen) – look out for the Bilbys signs! The pool is 50m standard size, heated and covered.

When:

Day Pool Time
Bilbys Swim Sessions
Monday Civc 6:00pm to 7:30pm
Monday CISAC 6:30pm to 8:00pm
Wednesday Civic 6:00pm to 7:30pm
Wednesday CISAC 6:30pm to 8:00pm
Thursday Civic 6:00am to 7:15am
Friday Civic 6:00pm to 7:30pm

 

These sessions are year round.

 

Who:

This session caters for a wide range of abilities, but are not learn to swim classes. As a guide, you should be able to swim a 1000m (20 laps) without stopping (at a pinch) to get something from these sessions.

What:

The sessions are formally coached and the sets vary throughout the year, designed to prepare swimmers to peak over the summer triathlon season.

A typical (slow lane) session consists of:

400m easy warm up
400m of technique drill
6x 50m speed drills
1800m main set that varies in distance, speed, and intensity
300m easy cool down
The slow lane typically cycles on about 2:00 minutes/100m, the medium lane on 1:45 minutes/100m and the fast lane on 1:30 minutes/100m.

Don't be frightened off by the pace, the sessions include short rests, and swimmers that cannot hold the pace usually just skip a lap, then re-join the pack when it comes past next time.

The full set in the slowest lane varies between 2800m and 3600m, however less able swimmers are still welcome to join in and just hop out when you have done as much as you can for the evening. Before you know it, you'll be doing the whole lot!

What gear do I need?

Swimmers. Try to buy chlorine resistant training outfits, chlorine has a habit of rapidly destroying expensive fashion outfits.
Goggles. Try to buy clear or lightly tinted models. A well fitting pair of goggles should "suck" onto your eyes temporarily without the strap.
Something to drink. As silly as it sounds, swimming is thirsty work.

Cost?

Civic Pool

Pool Entry $5.50 for casual visits (mention that you are with the Bilbys)

Coach Fee $4 for members or $8 for non members

CISAC Pool

Pool Entry $5.50 casual entry ($4.30 if you mention that you are with the Bilbys)
Coach Fee $4 for members or $8 for non members

Tips:

  • Both pools have free hot showers and change rooms.
  • Have something light to eat before you come, it's probably been a while since lunch!
  • Riding to the session is a pleasant way to warm up and cool down, especially during daylight savings.
  • Read the swimming etiquette guide.

 

Open Water Swimming

 

Over the summer months, Bilby members will often organise group swims in the lake.  These sessions are uncoached and members should take care and understand these session are at their own risk and will not have kayak support.  If Bilbys are going for lake swims, we recommend they never swim by themselves and ensure they have a brightly coloured swim cap on so they are visible to other lake users.

 

A suggested swim is the one marked out with yellow bouys at the far end of the Acton Ferry Terminal area.  This area is dedicated to swimming so will be clear from water craft and safe for use.

 

Here is a map with the distances between the bouys

 

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