Training - Swimming
Training | Swimming | Cycling | Running
Tuesday | Thursday | Friday | Club Aquathlons | Monday | Open water
Please note - You should be able to swim at least 100m continuous free style to benefit from our coaching sessions. Please check the suitability of each session in the descriptions below before coming along.
If you are new to coached swims please attend the Friday session at Dulwich Prep or the second session at St Joseph's on a Tuesday.
You will need fins, kick-board, pull buoy and hand paddles.
Coached sessions cater for all abilities and can be amended /adapted for the ability range present.
Please do not enter the water at St Joseph's or Dulwich Prep until a coach is on poolside and has said it is OK to get in.
Please complete the attached Physical Activity Readiness Questionnaire and hand to the coach at the first CPT session you attend.
Download the 2010 training schedule.
Quarterly and Annual swim payments
Quarterly swimmers can swim once a week at any of three swimming venues. You can pay £90.00 per quarter for two swims and £135 for three. Or you can pay for one quarter and pay as you go for any other sessions.
All quarterly fees should be paid by the first Thursday of each quarter (7th Jan, 1st April, 1st July, 1st October 2010).
An annual swim fee of £200 allows you to swim as often as you like at any of the swim venues (St. Joseph's, The Bridge or Dulwich Prep). Annual fees should be paid before 31st January 2010.
You can pay for quarterly and annual swims either by internet/ telephone banking direct to Barclays account: "Crystal Palace Triathletes", Account Number: 50309478, Sort Code: 20-94-67 (please reference your name and what you are paying for with your payment) or you can pay cash or cheque at any Club session.
Tuesday - St Joseph's College
1st session - 20:00-20:55
2nd session - 20:55-21:50
Coached swim - St Joseph's College, Beulah Hill, SE19
Please note: Tuesday 20 July is the last swim before the school closes for the summer. We will return on Tuesday 7 September.
1st/2nd session £5.00 / 1st & 2nd session £8.00 or
£45.00 per quarter for one session (Jan-Mar, Apr-Jun, Jul-Sep, Oct-Dec)
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.
Summer Term - 19 April 2010 - 21 July 2010
The pool is open during half-term holidays but not during the Easter, Summer or Christmas holidays.
Download the 2010 training schedule.
Thursday - The Bridge
19.45-21:00
Coached swim - The Bridge Leisure Centre, Kangley Bridge Road, Sydenham SE26
Coached by Jon
£5.00 per session or
£45.00 per quarter (Jan-Mar, Apr-Jun, Jul-Sep, Oct-Dec)
Suitable for all abilities.
Club Aquathlons
Thursday 3rd June
Thursday 8th July
Thursday 5th August
NB: The aquathons will replace the coached swim on these dates. Further details available nearer the time.
Club aquathlon - 3 June
The first 2010 club aquathlon is taking place on Thursday 3 June at The Bridge Leisure Centre, Kangley Bridge Road, Sydenham SE26.
It replaces the usual Thursday night coached swim.
If you would like to take part please make sure you are on pool side by 7.45pm prompt.
We will start the junior race first, followed by adults.
The adult race consists of a 400m swim and three laps of the field. For Juniors, the distance will vary dependent on age.
We go to the Moon & Stars in Penge for a couple of drinks and curry afterwards.
Download the 2010 training schedule.
Friday - Dulwich Prep
19.45-20:45
Coached swim - Dulwich Prep, 42 Alleyn Park, Dulwich, London SE21
7AA
Coached by Phil
£5.00 per session or
£45.00 per quarter (Jan-Mar, Apr-Jun, Jul-Sep, Oct-Dec)
Suitable for all abilities but novices/improvers may benefit more by attending the 2nd session on a Tuesday at St Joseph's (see details above).
Please note bikes are not allowed in the changing rooms. Bikes must be locked up outside.
There is parking on-site. From the car park, please walk through a set of black gates, the entrance to the swimming pool is at the back of the building, go right at the end of the alley, then left, cross the playground and you'll see the pool building straight ahead.
We usually go the Alleyn's Head for a few drinks afterwards. They stop taking food orders at 9pm so we don't get there in time to eat but they are happy to take phone orders - 020 8670 6540. So you can order your food while getting changed and it will be ready when you arrive! Please see the attached PDF menu for the current selection.
Download the 2010 training schedule.
Monday swim sessions
We have managed to secure one swim lane on Monday evenings at Crystal Palace National Sports Centre, between 19:30-20:30. As numbers need to be limited this session 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. Cost is £4.00 per session. This session is uncoached, but a swim set will be provided. Be on poolside for a 19:30 start prompt.
Monday - Open water sessions
There are a wide range of swimming lakes and lidos in and around London available for open water swim practice. Most of the lakes have restricted access times for swimming – often early in the morning or on certain evenings. A good overview is provided on the London Triathlon Regional website.
Only Leybourne Lakes (30 miles from Crystal Palace along the M20) offer swimming all day and at weekends (except Mondays) but do require any swimmer to undertake an assessment at a cost of £35 for the season. Probably excellent value if you plan some regular swimming there.
Last year CPT made use of the very kind offer from 7oakstriclub to make use of Haysden Lake (nr. Tonbridge) on Monday evenings, until the end of September. More details on this website.
These sessions proved very successful both for newcomers to open water swimming and those wanting to get their ‘sighting’ in for upcoming events.
The club will be running coached sessions at Haysden Park this year on 17 and 24 May and 14 and 21 June. These sessions will be open to both adult and junior members (who are already at secondary school) who are also members of the BTF/Triathlon England.
Please note: The 7Oakstri swimming coordinator has asked that "people only enter the water if a 7Oaks Tri club representative is present. No-one must enter until the rep is there (anybody doing so will be asked to leave and will not be allowed to swim in the Lake any more, but I’m sure you will appreciate this from a safety view point). The person looking after the lake swimming sessions is normally there before 6:30pm".
Each session will be split into three 30 minute periods of coaching:
· 1830 -1900 - open water newcomers and less confident swimmers
· 1905 -1935 - intermediate swimmers with some open water experience
· 1940 -2010 - confident/faster open water swimmers
Adults wanting to extend their swim time can obviously swim before or after the coached session. Juniors under 16 must swim with a responsible adult at all times.
The cost of the session will be £5 – a fee to 7oakstriclub for use of the lake (c.£4) and the balance to CPT towards the coaching costs.
Other requirements: Please wear a brightly coloured swim hat (for H&S reasons)
Please text Jon Horsman by midday on the Monday of each session if you are planning to be there so we can avoid him having a wasted journey.
No TEXTS = NO coach.
Location: Haysden Lake, Tonbridge
Directions: From the A21 south, take the first turning left and follow the road around to the right towards Tonbridge. At the first roundabout turn left towards Tonbridge then at the second one, follow the signs for Haysden Country Park. Go past the first turning on your right for Barden Lake through Lower Haysden, and follow the road until you come to a group of houses. Turn right up the lane towards the lake. At the barrier park in one of the car parks either side of the road and walk up to the lake (about 200yds) under the A21. Map.
Audrey Livingston is our swim coordinator. If you have any comments, suggestions or feedback regarding our swim sessions, please let Audrey know.
SwimShop
If you require any items, such as fins, kick board etc. these can be ordered from the SwimShop.
Club aquathlons
Please make a note in your diaries for the 2010 CPT Aquathon series at the Bridge.
Thursday 3rd June
Thursday 8th July
Thursday 5th August
NB: The aquathons will replace the coached swim on these dates. Reminders will be sent out nearer the time.
Saturday - Crystal Palace
NB - The 50m pool at the National Sports Centre has now reopened. We haven't been able to secure a regular Saturday swim session yet but we will keep you posted.
Check the GLL website for public opening times.
Lido swimming
Tooting Bec Lido
The Lido is now closed to the public until May 2010. Please check the SLSC website for membership details if you would like to swim there during the winter months.
Phil has very kindly put together a couple of documents with ideas for creating your own swim session and an Ironman endurance swim session.
Useful swim-related links can be found on the Swimming links page.
400m time trials
Phil has collated the 400m time trials from September, November, December 2006 and March 2007 and put them all into one spreadsheet so you can monitor your improvements. This will be updated each time we do another time trial.
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.
Open Water Guidelines
Please read the Club's open water guidelines (32KB)
Use the calorie counter below to calculate how many calories you have burnt on your swims.
| Calories Burned Calculator | ||
| Estimate the calories you burned swimming: | ||
| Pace: | ||
| Weight: | ||
| Time: | ||
Swimming can help lower high cholesterol.
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