The BSS Masters and Triathlon Squad is a group of approximately 50 active swimmers based in the Bromma-Spånga and surrounding areas. The squad members participate in triathlons, swim-runs and open water swimming events (therefore our sessions are freestyle focused). During September to May the squad is focused principally on pool-based sessions. From May to September there are regular open water training sessions organized though the Facebook / WhatsApp Group.

FREESTYLE SESSIONS

We follow a set swim program covering the three keys; Stroke Technique, Swim Specific Fitness and Open Water Skills. Note that there is no regular pool side coach but there is a high degree of coaching interaction from the more experienced swimmers and we invite guest coaches during the term. Swim session plans are published on the Facebook group in advance.

The squad training caters for a broad range of abilities, but it is not a “crawl course” and a basic level of proficiency is expected. You should be able to follow a structured swim session of at least 2000m. Current squad ranges from approx. (1:25/100m) 21m15s for 1500m to (2:00/100m) 30m00s for 1500m with an even distribution over differently paced groups / lanes.

MEDLEY SESSIONS

When pool space allows we add medley-for-triathletes sessions, which provide you the opportunity to become a better all-round swimmer. Skills from the other swim styles transfer positively to freestyle performance, plus it is great fun! The medley sessions are a mix of set programs and coach led clinics for maximum effect. You also have the choice to make these free only sessions.

RACE LICENSE

BSS is a member of the Svenska Triathlonförbundet and you can easily register a new license and pay with a credit/debit card at their site http://www.svensktriathlon.org/  the license year starts the 1st of April. To register for a race license via BSS you must have paid the BSS annual membership fee but you do not need to be enrolled in any of the training sessions.

BIKE & RUN

BSS Triathlon does not provide formal training sessions for the bike and run disciplines. However members do regularly train together and there are always bike and run sessions planned. Advice on appropriate training programs and goal setting is provided on request via the FB group.

FACEBOOK GROUP

The main mechanism for updating the group on training sessions, term dates, news and general interaction between the members is in the BSS Masters & Triathlon Facebook Group – please join: https://www.facebook.com/groups/BSSMasters/

The Squad Sessions are guided by a Few Key Principles:

Principle 1: A Central Coaching Philosophy

All models are wrong, some are useful! We take influences from many coaching systems but the Trisutto philosophy is central to our sessions. We also include key themes from the Swim Smooth system.

Principle 2: Focus On The Three Keys

The swimmers who improve the most follow a rounded program bringing together in unison the three key areas of swimming development; Stroke Technique, Swim Specific Fitness (particularly a focus on CSS Critical-Swim-Speed training for distance swimming) and Open Water Skills. You can think of each of these as being worth roughly the same amount of time to you. For instance, if you wanted to take 6 minutes off your 1500m time you might look to take 2 minutes from your stroke technique, 2 minutes from your swim specific fitness and 2 minutes from your open water skills. This is far and away the most effective way to make large improvements in your swimming performances.

Principle 3: Set Goals & Track Progress

Not setting meaningful short terms goals is one of the most common mistakes swimmers make. Set yourself specific and measurable goals over a fixed time period is extremely motivating and keeps your training focused. In a club setup you can set goals for a group of swimmers or a whole swim lane. For example your goal might be: Knock 2 seconds per 100m off my CSS pace over the next 8 weeks or Become comfortable breathing bilaterally over the next 4 weeks

We measure our performances to see how we are progressing with a CSS test every 6-8 weeks. To make significant improvements we recommend three swim sessions per week, more is better, less is manageable with the right focus.

Principle 4: Use Beepers!

To keep you honest and focused we selectively use a Finis Tempo Trainer Pro or an app like the Garmin Swim Pacer to set your training pace at some of the sessions. The principle here is very simple, set a target time per 25m and push-off when the beep goes, then simply pace your swim so you dont get ahead or behind the beep every 25m. This improves your pace judgment and improves the accuracy of your training intensity.