Spring triathlete swim program (open water & race pace)

This program pays specific attention to development of open water technique and open water pace. Spring races are on the horizon and it is time to focus on race efforts and the specific skills of racing.

If you are an intermediate or advanced swimmer seeking to breakthrough, this program is for you. Swim speed requires increasingly efficient technique, rhythm and timing, combined with swim specific fitness & technique.

This 10 session course will improve your fitness, technique & power. The program provides a coached progression that refines technique, and works extensively on tempo, capturing momentum, and race pacing. Athletes will receive feedback on form in each session.

The class is limited to 12 participants so there is lots of individual attention. With 3 lanes of a 25 yard pool dedicated to the class, there is adequate space for all swimmers.

Intermediate-advanced experience levels are best suited for this program. Participants will receive one-on-one coaching, and in addition to weekly group sessions will be provided with two additional swim workouts to do on your own to reinforce skills learned in class. 

Note: All participants should be able to swim 1000 yards at ~1:50/100 yard pace.

Spring triathlete swim
program details
(open water & race pace)



  • Start: Apr 22, 2020
  • End: Jun 24, 2020
  • 10 weeks
  • 10 coached training sessions

Group training sessions:

  • Wednesdays @6:30 am – 7:30 am
  • Medgar Evers College Pool – 1150 Carroll St
  • 3 dedicated lanes
  • Maximum of 12 athletes
  • No towel service
  • Athletes must bring their own swim equipment

Unlimited coach contact:

  • Unlimited contact with your coach via email and text
  • One on One coach feedback @ scheduled group training sessions

Program plan:

  • Weekly detailed training plan
    • 1 group training session/week
    • 2 prescribed solo workouts
  • Sport specific field testing to monitor progress and setting of training zones
    • Pace
  • Strength workouts may also be prescribed as solo workouts for cross training purposes

Team Facebook group:

  • Closed group for team announcements
  • Access to all Startline Coaching presentations & resources
  • Group chat

Required athlete equipment:

  • Pull buoy
  • Fins – (Finis Floating fins)
  • Hand paddles (TYR Catalyst 2 – max size medium)
  • Tempo Trainer (Finis Tempo trainer)
  • Athletes should attend practice with all equipment

Note: *An additional $15 USAT waiver fee will be assessed for NON USAT members. Target race registration fees, accommodation, and other associated training & racing costs are not included in the fee for this training program. No refunds are available for this program.

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