3 Week Stroke Correction Video Swim Clinic: Ian Thorpe Aquatic Centre.

* Saturday, July 31 - August 14 inclusive or
* Saturday, September 4 - 18 inclusive.

* Good technique - Paramount to good swimming and what better way to improve your swimming than with our 3 week Stroke Correction Video Swim Clinic!

* Beginners - learn the basics of good breathing, getting on top of the water & swimming comfortably.

* Experienced swimmers - back to basics as above then learn a variety of drills, skills & go quicker!

Course includes:

- Breathing and Swim drills.

- Stroke instruction.

- Video of stroke and review.

- Pacing and reading the pace clock.

- Squad participation.

**Course includes UNLIMITED squad swimming for the 15 days of the course with over 15 sessions per week and several locations to choose from:

- Squad Swimming: Ian Thorpe Aquatic Centre.

- Surf Swimming: North Bondi Surf Club

Duration:

3 x Saturday: 2:30 - 4:30pm.

Location:

Ian Thorpe Aquatic Centre, Cnr of Harris St & William Henry St , Ultimo.

Cost:

*  $219.

Book now - rookie@bondifit.com    -  0416 108 656

Swim Squad Ultimo - ITAC:

6am.

Ian Thorpe

Aquatic Centre

Swim Squad Ultimo - ITAC:

6am.

Ian Thorpe

Aquatic Centre

Swim squad Ultimo - ITAC: 6am

Includes Stroke Correction!

Ian Thorpe Aquatic Centre

Swim squad Ultimo - ITAC:

6.30pm

Ian Thorpe

Aquatic Centre

Swim squad Ultimo - ITAC:

6.30pm

Ian Thorpe

Aquatic Centre

Saturday Swim squad Ultimo - ITAC: 4pm

Includes Stroke Correction!

Ian Thorpe Aquatic Centre

See below for Surf Swim squad info....

1. North Bondi Surf Swim: Saturday - 10:30am: North Bondi Surf Club.

* Water safety provided on Saturday 10:30am Beginner Surf session!

Beginner standard - those can swim 1km freestyle in a pool.

If you cannot do this & want to join us in the surf - CLICK HERE for Stroke corrrection & pool swim options!

*** Please email with mobile number before attending sessions - info@bondifit.com

Squad tips - We train in all conditions all year round:

• Rookie coach Mermaid -   will offer swims in/ out through the surf & across the beach behind the waves when appropriate.
  The group will swim along the beach near the shore when the surf is too big.
  
  

• Experienced swimmers coach Spot - will take the advanced swimmers through larger waves where you will be amazed by what you will learn & achieve.
  We also do longer swims along the beach & towards the headlands!

We will help teach you how to deal with different conditions that may arise on any given day.

Session tips include the following:

1. Getting under waves.

2. Getting across sand banks.

3. Navigating once out the back.

4. Learning about rips.

5. Catching waves!

• Big swell - we run sessions in all swell types: Rain, hail, swell & shine!

• Beginners take note: Beginners will swim along the beach near the shore when the surf is big!

Beginner standard - those can swim 1km freestyle in a pool.

If you are not a strong swimmer, CLICK HERE for our stroke corrrection & pool swim options!

Your surf swimming ability will be limited by your swim speed.....

* Coach Spot tip - build swim fitness in the pool (& running).

This compliments surf training = icing on the cake!

Please note - The ocean is the master & needs to be respected.

All Surf sessions meet at North Bondi Surf Club - on the promenade.

Please allow time for traffic & parking as we do not encourage late attendance!

** DO NOT bring valuables to the beach!

There is 2 hour free parking in the streets behind the surf club or meter/ car park rates apply.

CLICK HERE for squad swim, bike, run & surf program - includes all training locations & fees!

Please print it off to increase your chances of getting fitter!

Please email with mobile number before attending sessions - info@bondifit.com

Casual rates of $15 or multi casual pass of $100 for 8 visits apply.

Please pay before the session - cash only!

Monthly payment options:

1. $120 - unlimited running & swimming inc. & monthly run/ swim program.

2. $180 - unlimited swim, bike, run inc. monthly run & triathlon program.

    $160 monthly option for multi month payment of $480 for 3 months.

3. $260 - as above with training diary reviewed, goals set & personalised program needs catered for.
    $199 monthly option for multi month payment of $597 for 3 months.

5:25am: Centennial Park.

Lights (front & back) are needed for Tuesday ride.

No lights = no ride...

See below for parking options as gates are closed!

6:25am - Bike/ runs
Centennial Park.

Saturday - 1st session advised for beginners!

Please make sure bike is in working order & has been serviced.

Allow extra time for your first session to arrive before the session.
Participants will be broken into groups of similiar ability.
You will be encouraged to time your laps & ride at an even pace!

All Beginner bike sessions meet - Centennial Park:
FLAGPOLES are located in front of the Federation Pavilion, Centennial Park.
This is on Grand Drive, 500m past the RESTAURANT on the left or 200m past the TOILETS:

Between Paddington & Wollahara gates.

• Tuesday – 5:30am start parking tips:

The park is usually locked - it’s hard to pick as they open the gates at different times during the year.

4 parking suggestions:

• Parking near Fox Studio gates at the bottom of Lang Road & riding to our meeting place (1.5km).

• Parking near Paddington gates near the top of Lang Road & riding downhill to our meeting place (1km).

• Parking at the top of York Road near the bus depot & riding downhill to our meeting place (1km).

If you come through York Road gates at the bottom of the hill, you will have to ride against traffic for 200 metres (be careful if doing this).

• Riding from the Randwick TAFE gates, near the Alison/ Darley Road intersection (Randwick racecourse).

This is approximately 2.5km ride to our meeting place.

Casual rates of $15 or multi casual pass of $100 for 8 visits apply.

Please pay before the session - cash only!

Monthly payment options:

1. $120 - unlimited running & swimming inc. & monthly run/ swim program.

2. $180 - unlimited swim, bike, run inc. monthly run & triathlon program.

    $160 monthly option for multi month payment of $480 for 3 months.

3. $260 - as above with training diary reviewed, goals set & personalised program needs catered for.
    $199 monthly option for multi month payment of $597 for 3 months.

Team Bondi Fit wants you to join our MONTHLY program!

Get fitter & save money. Benefits of being a monthly athlete:

• Unlimited training across our sessions in both swimming & running!

• You are more likely to be consistent with training = improved fitness!

• Reduced fees with session costs reduced to between $4 & $8 per session.

          This is based on particpating in 3 - 7 sessions per week.

• Be guided through to the major ocean swims, triathlons & fun runs.

CLICK HERE for squad swim, bike, run & surf program - includes all training locations & fees!

Please print it off to increase your chances of getting fitter!

Please email with mobile number before attending sessions - info@bondifit.com

6.30pm - Centennial Park     

6.30pm - Kensington Track

8am - Centennial Park

Session Notes - Beginners welcome at all sessions:

We often get people that cannot even run! If this is you - we can help!

DO NOT be put off by the session notes below!

You can just turn up but please email with mobile number before attending your 1st training session!

1. Tuesday night Hills & Tempo Run: 6.30pm - Bondi Junction/ Centennial Park.
This run includes hilly courses where we start at an easy - medium pace & builds to a medium - faster pace.
** Runners - encouraged to build to a faster pace.

** Triathletes - encouraged to run at an easier to medium pace if riding on Tuesday morning!

** Beginners - encouraged to stay at a slower pace & build endurance!

2. Thursday night Sprints & Intervals Run: 6.30pm - Kensington track.

Combination of sprints & endurance including running drills!

There is a mixture of running intervals from 100 metres up to 2km repeats.

We vary the distance & intensity.

This is a mix of pain, pleasure & fun!

3. Saturday long run: 8am - Centennial Park.

Go longer & monitor the intensity - we usually do an out & back run.
This is usually a slower run building to a medium pace only.
You will be encouraged to time to outward run & return back quicker!

Location - FLAGPOLES in front of Federation Pavilion, on Grand Drive.

Located between the Paddington & Woollahra gates. Grand Drive is the main road (1 way) inside the park.

We meet on the left hand side of the road: 500 metres past the restaurant & 200 metres past the TOILETS.

CLICK HERE for squad swim, bike, run & surf program - includes all training locations & fees!

Please print it off to increase your chances of getting fitter!

Please email with mobile number before attending sessions - info@bondifit.com

Casual rates of $15 or multi casual pass of $100 for 8 visits apply.

Please pay before the session - cash only!

Monthly payment options:

1. $120 - unlimited running & swimming inc. & monthly run/ swim program.

2. $180 - unlimited swim, bike, run inc. monthly run & triathlon program.

    $160 monthly option for multi month payment of $480 for 3 months.

3. $260 - as above with training diary reviewed, goals set & personalised program needs catered for.
    $199 monthly option for multi month payment of $597 for 3 months.

Team Bondi Fit wants you to join our MONTHLY program!

Get fitter & save money. Benefits of being a monthly athlete:

• Unlimited training across our sessions in both swimming & running!

• You are more likely to be consistent with training = improved fitness!

• Reduced fees with session costs reduced to between $4 & $8 per session.

          This is based on particpating in 3 - 7 sessions per week.

• Be guided through to the major ocean swims, triathlons & fun runs.