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Annual training fees

There will be no Pay As You Go fee options in 2016. All members will be required to pay the annual training fee in order to attend Club training sessions.

Mike

Helen

Mike Dowds and Helen Garrett are our coach and training coordinators. If you have any comments, suggestions or feedback regarding our coaches or training sessions, please let Mike or Helen know.



Training - Swimming

CPT in action

Our coached sessions cater for all abilities, but you should be able to swim at least 100m continuous free style to benefit from our coached sessions.

Sessions are amended /adapted for the ability range present but if you are new to coached swims we'd recommend you attend the Friday session at Trinity School or the 21:00 session at St Joseph's on a Tuesday.

To get the most from our swim sessions you will need fins, kick-board, pull buoy and hand paddles. See swim kit below.

Before attending a swim session

Please complete the attached Physical Activity Readiness Questionnaire and email to the coach coordinators before your first CPT session.

Please note - You should be able to swim at least 100m continuous free style to benefit from our coaching sessions.

If you are new to coached swims please attend the Friday session at Trinity School or the second session at St Joseph's on a Tuesday.

Monday - Crystal Palace - 19:30-20:30 - Uncoached

Monday swim sessions (uncoached)

Crystal Palace poolWe have managed to secure two swim lanes on Monday evenings at Crystal Palace National Sports Centre, between 19:30-20:30.

Lane 1 is aimed at those swimmers who normally swim in the top two lanes on Tuesdays and Thursdays and / or are capable of a sub 7:15 400m.

Lane 2 is open to all other swimmers.

Juniors are able to attend this session if they have the prior approval of the head coach.

The session is uncoached, but a swim set will be provided. Be on poolside for a 19:30 start prompt.

As this session is uncoached, it remains the responsibility of everyone to manage the lanes. We only have two and these have to accommodate a wide range of abilities. Swimmers should place themselves in the appropriate place in the lane most suitable for them and be prepared to wait at the end of a lane if they are obviously impeding other faster swimmers, or miss out one of the repetitions to give themselves more rest.

Equally, faster swimmers should practice the usual pool etiquette when coming up behind their slower clubmates and preferably wait until a suitable opportunity to pass. Hopefully this should ensure that everyone gets a good swim.

Where there is space in the other lane swimmers are encouraged to swap to even up the numbers, bearing in mind the above. This shouldn't be a problem for the faster swimmers in the slower lane and vice versa.

Check the GLL website for public opening times.

Cycles must not be brought into the Centre. There is cycle parking just outside the main entrance doors. You will need secure locks to ensure your bike's safety.

Tuesday - Crystal Palace - 06:00-07:00 - Uncoached

Tuesday swim sessions (uncoached)

Crystal Palace poolWe have managed to secure one swim lane on Tuesday mornings at Crystal Palace National Sports Centre, between 06:00-07:00. This is for a three-month trial period.

The session is uncoached, but a swim set will be provided. Be on poolside for an 06:00 start prompt.

Check the GLL website for public opening times.

Cycles must not be brought into the Centre. There is cycle parking just outside the main entrance doors. You will need secure locks to ensure your bike's safety.

Tuesday - St Joseph's - 20:00 & 21:00 - Coached

Tuesday - St Joseph's College

1st session - 20:00-21:00
2nd session - 21:00-21:55
Term time only
Jon HCoached swim - St Joseph's College, Beulah Hill, SE19

1st session - This can get very crowded as we only have half the pool. Please do not attend if you are a weak swimmer or want to concentrate on technique.

2nd session - Suitable for all abilities. If you are a novice triathlete, new to coached swimming sessions or feel you would benefit from receiving more personal attention from Jon, our coach, please attend this session at 20:55.

St Joseph's term dates

The pool is closed during half-term, Easter, Summer and Christmas holidays. Check St Joseph's website for confirmation of dates, although these should be reflected on the training schedule.

Map of St Joseph's College

View the training schedule.

Please do not enter the water at St Joseph's until a coach is on poolside and has said it is OK to get in.

Cycles must not be brought into, or left in the changing rooms. Bikes can be brought into the pool building but must be taken, via the back door, into the spectators' area.

Thursday - Forest Hill Pools - 20:00-21:00 - Coached

Jon HThursday - Forest Hill Pools

20:00-21:00
Coached swim - Forest Hill Pools, Dartmouth Road, SE23 3HZ

Forest Hill PoolsSuitable for all abilities. Novices may benefit more from attending the 21:00 session on Tuesday evenings.

Map of Forest Hill Pools

View the training schedule.

Bikes must not be brought into the Centre. There are bike racks where you can lock your bike up outside the Centre.

Friday - Trinity School - 20:30-21:30 - Coached

Friday - Trinity School

20:30-21:30
Coached swim - Trinity School, Shirley Park, Croydon CR9 7AT
Coached by Paul/Jon

Suitable for all abilities including novices and improvers.

The adult session starts at 20:30. Please be on poolside and ready to swim at 20:30. The full, coached session will be 60 minutes, finishing at 21:30.

There will be a lane, with limited numbers, available for adult members who wish to swim, uncoached from 20:00, prior to the start of the main adult session at 20:30.

Trinity School swimming pool Example of technique sets

Map to find Trinity School

Please note: bikes are not allowed in the changing rooms. Bikes must be locked up outside.

View the training schedule.

CPT swim hat

CPT swim hat

CPT swim hat

The new CPT Speedo swim hat, made from high quality silicone, is now available to purchase for only £5 (cash or direct to the club account marked 'swim hat') - why wear anything else!

Available from Brian at Club swim sessions.

Open water swimming

Open Water Guidelines
Download the PARQ Please read the Club's open water guidelines (32KB)

We organise a number of open water swimming sessions at Chipstead Lake during May/ June. See the training schedule for further details.

Monday - Haysden Lake - Open water swimming

Haysden LakeFor a one off fee of £15 (in 2016) you can get an annual 7oaks tri swim membership which includes a NOWCA logging band that checks you in and out of the water. This also gives you access to other swim locations in the area, including Leybourne Lake.

Sessions will take place every Monday evening 18.30 - dusk, from May to the end of September.

Please follow these instructions:

- Non 7Oaks Tri Club members must purchase a swim membership
- No swimming without signing in and safety equipment in place.
- Swim in anti-clockwise direction on designated routes.
- Wear brightly coloured swim hat
- Novice open water swimmers make themselves known when signing in
- Under 16s must be acccompanied by a parent or guardian
- Do not swim near the lake edge except when entering and exiting lake
- Follow marshall/lifeguard instructions

Location map. Directions to the lake and parking instructions can be found on the 7Oaks Tri Club website.

There are also early morning open water swimming sessions at Heron Lake in Wraysbury. These sessions are organised by Open Water Swimming and help raise funds to keep The British Disabled Water Skiing Association (BDWSA) running.

Weil’s Disease

There is a small risk of contracting Weil’s Disease when open water swimming.

Find out more about Leptospirosis

Open water swimming venues

Swim kit

Swim kit

To get the most out of our swim sessions, you will need fins, kick-board, pull buoy and hand paddles, although don't be put off if you haven't got all the equipment to start with, you'll just have to work harder!

Don't forget to put your name on these items with a permanent marker.

There's all sorts of kit available, but make sure you buy the short style fins for swim training, rather than the longer scuba/snorkelling type fins. You can buy a separate pull buoy and kickboard or a dual purpose board. All items can be purchased from Wiggle, and if purchased through this link will earn commission for the Club.

Swim kit

Lido swimming

Tooting Bec Lido
Visit the SLSC website for opening times and membership details if you would like to swim there during the winter months. The Lido is open to the public from the end of May to the end of September.

Swim sets and training tips

Phil has very kindly put together a couple of documents with ideas for creating your own swim session and an Ironman endurance swim session.

Example of swim sets

Example of technique sets

More swimming tips and useful swim-related links.

Time trials and pace chart

400m time trials
Phil collated the 400m time trials from September, November, December 2006 and March 2007.

400m TT - 26 July 2013


Pace chart
Phil has has provided a pace chart so that you can work out 100m splits based on your 1500m, 750m, 400m and 200m times.

Calorie counter

Use the Calorie Calculator to find out how calories you burn whilst swimming.

 


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