Monday Night Squad Swim Session
Interval Training for All Swim Levels
Venue: MSAC INDOOR 25m Pool – South Lanes 0–2 (3 lanes)

This week only: the outdoor pool is closed, so we are in the MSAC INDOOR 25m Pool, South Lanes 0–2 (3 lanes). Every other November session remains in the outdoor 50m pool.

Session Overview:
Sharpen your technique and build endurance with structured interval sets tailored to all abilities. Whether you’re pushing for speed or focusing on efficiency, this session is designed to challenge and improve your swim performance.

Training Block:
Sets follow the squad’s current training block, from speed work through to race-specific preparation, so the session stays relevant right through the season. Ollie corrects technique as the base throughout, so nobody builds fitness on poor form.

Lane Groups:

• Lane 2: 1:40m–1:50m cycles
• Lane 1: 1:55m–2:05m cycles
• Lane 0: 2:10m–2:30m cycles

What to Bring: Pool buoy, paddles, and fins.

Important Notes:

• Athletes are responsible for their own water bottles, bags, and personal belongings throughout the session.
• Attendance: Ensure you scan in before the session starts to confirm attendance.