Main brick session

Each thursday there is a coached Run, Swim and Spin bike / Core session the plan for these sessions are set out below.

Run Session

Thursday session is approximately a 50 min run. The session is interval training so no one is left on their own. We leave the Dolphin at 19:30 with a slow jog to the starting point, the session is then started and you work at your own pace, we then all jog back as a group. Club coaches take it in turn to deliver the session.

Swim Session

 Thursdays swim is a 1 hour coached swim session in the pool at the Dolphin Leisure Centre, Haywards Heath. A session based purely on improving overall swim technique and efficiency. Coaching by our team of club coaches. We have 3 lanes booked from 20:30 until 21:30 for club use. 

Spin / Core Session 

21:00 at the Dolphin is delivered by one of our coaching team and is designed to work alongside our swim session or just a great piece of training in its own right. Bring a towel and water bottle and be prepared to work hard.


Year Structure for 2013/2014

Sept/Oct - December

  • Recovery Training
  • Technique development
  • Foundation Training (Aerobic efficiency and high speed skills)
  • Injury prevention

Jan - March

  • Develop Training Thresholds
  • Introduce race skills training
  • Technique maintenance

April - June

  • Race pace training
  • Race simulation training

July - September

  • High intensity training
  • Speed work
  • Race sims/pacing
  • Recovery Training

Group Session Downloads