CURRENT SWIMS
6- 7 am: MONS & WEDS
David Douglas high
13030 SE Taylor Ct, Portland, OR
“Will I have any fun?”
“Do I have to be fast or fit?”
“Will I improve my freestyle technique?”
One-hour Swim Smooth Workouts for each swim.
All swims are based on your current fitness and no advanced training is needed.
Swim pace is measured by your current mile-pace average or Critical Swim Speed (CSS) and set by a metronome in the leader’s cap. We’ll test this out together.
Swimmers should have the ability and desire to swim 1500 - 3500 yards/meters overall during the hour session.
We’ll work during the workout to get you to your first 100 yards and build from there if 25 yards are all you do now.
The Get In & Swim Squads have a ton of fun challenging themselves in a supportive group environment, no matter their background in swimming.
Technique training is woven into each workout in focused and measured ways.
Unique workouts include:
Endurance swims (“Red Mist”) focus on distance endurance with lots of steady-paced swimming in novel combinations to keep you challenged and engaged. Swim beyond your usual pool distance with measured pacing that builds speed as you go and you’ll be flying with ease for any upcoming distance swims. Expect to travel farther in the pool or open water with more ease and enjoy the ride.
Threshold Speed Development swims (“Critical Swim Speed (CSS)”) are aimed at improving your distance swim speed and include a proper warm-up with technique and a build set to get you prepared for aerobic threshold work. Done once weekly, these swims will improve your distance swim pace systematically week after week. Leave your competition in your wake.
Technique/Endurance swims are aimed at tuning up your stroke and then actively swimming at aerobic pace to aid recovery and sleuth out where, when and why your stroke falls apart. Take your swim to the next level with this session.
Each of the swims will help you on your swim improvement journey, so you’ll want to try them all.
