CLASSES

Most of us are more likely to show up to a training session when we know we have training partners relying on our company. We become accountable to our training community which is a powerful motivator.

SWIM

Fall 2019 / Winter 2020

  • Pure Technique Session – Monday – MRU 8:00-9:00 pm (New location and time!) 
  • CSS Development / Technique Endurance – Tuesday – SAIT 6:00-7:00 am
  • CSS Development / Technique Endurance – Tuesday – MRU 8:00-9:00 pm
  • CSS Development / Technique Endurance – Thursday – SAIT 6:00-7:00 am
  • CSS Development / Technique Endurance – Thursday – MRU 7:00-8:00 pm
  • Technique Endurance – Friday – MRU 6:00-7:00 pm
  • Technique Endurance – Friday – MRU 7:00-8:00 pm
  • Red Mist – Friday – MRU 6:00-8:00 pm

Fall 2019 Pricing (including GST)

  • One 60 minute group swim per week $275
  • One 90-120 minute group swim per week $395
  • Brick: 60 minute swim followed by 60 minute track session $395
  • Drop-in 60 minute swim – 5 pack $105
  • Drop-in 90-120 minute swim – 5 pack $150
  • Drop-in swim/run brick – $30
All Fall term evening swims at MRU begin the week of Sept. 9, 2019 and the Tues / Thurs morning swims at SAIT begin Oct 1, 2019. 

Winter 2020 Pricing (including GST)

  • One 60 minute group swim per week $380
  • One 90-120 minute group swim per week $545
  • Brick: 60 minute swim followed by 60 minute track session $395
  • Drop-in 60 minute swim – 5 pack $105
  • Drop-in 90-120 minute swim – 5 pack $150
  • Drop-in swim/run brick – $30
All Winter term evening swims begin the week of January 6, 2020 and end the week of May 25, 2020. Brick sessions end April 30th.
Note: For insurance purposes, a valid TriAB annual membership is required for all swim sessions.

Spring / Summer 2019

  • CSS Development / Technique Endurance – Monday – MRU 6:00 – 7:00 am
  • CSS Development / Technique Endurance – Wednesday – MRU 6:00 – 7:00 am
  • Pure Technique / Technique Endurance – Wednesday – MRU 7:00 – 8:00 pm
  • Red Mist Endurance Session – Wednesday – MRU 7:00 – 9:00 pm
  • CSS Development / Technique Endurance – Thursday – MRU 7:00 – 8:00 pm

Class Dates & Pricing

  • Monday 6am: May 13, 27, June 3, 10, 17, 24, July 8, 15, 22, 29  Cost $180
  • Wednesday 6am: June 5, 12, 19, 26, July 3, 10, 17, 24, 31, Aug 7  Cost $180

 

Swim Sessions Defined

  • Pure Technique:

    The emphasis here is on drill and technique work with plenty of recovery and tips on how to refine your individual stroke. You can expect feedback during this session on how to properly perform the drills and also receive tips on your stroke.

  • CSS Development:

    If you want to improve your speed and pacing skills in distances greater than 400m, then this is the place for you. These sessions will simultaneously improve your technique and swim fitness by using Critical Swim Speed (CSS) training.  We will do specific fitness testing to determine your personal CSS pace and re-test regularly to monitor your progress. With improved technique and swim fitness, you will find you can maintain good form for longer periods of time which results in swimming faster and more efficiently on race day. Tempo trainers are used during these sessions but are not required.

  • Technique Endurance:

    These sessions are a great way to keep your technique tuned up while you focus on improving your endurance and are a great compliment to a weekly CSS development workout. They are a happy medium between the Pure Technique and the longer, harder “Red Mist” endurance sessions. You can expect some drill work, longer aerobic intervals, and feedback on your stroke during these sessions. Tempo trainers are used but are not required.

  • Red Mist:

    The infamous Swim Smooth “Red Mist” session is the hardest and longest session of the week. Distance covered usually ranges between 4,000-5,000m.  This 90-minute swim is the cornerstone of the Ironman and 70.3 crew given how good it is at preparing you for these distances.  Can you hold off the “Red Mist” from descending on you when you’re not feeling your best? You can expect feedback during these sessions on how well you are sticking to your target pace and you will have an excited coach urging you on as you inevitably fatigue!

Swim Services

1-2-1 Video Analysis / Stroke Correction Sessions

Whether you are just getting into swimming or very experienced and looking to break records, you can’t underestimate the benefit of learning proper technique. These sessions with Coach Mary are ideal if you have unanswered questions about why you might have plateaued in your swim performance or if what you are doing in your swim training sessions is the most effective way for you to improve. These video analysis sessions can also help identify if your stroke is contributing to any niggles which could lead to injury down the road.

  • Offered daily,  various locations and times available
    • Your stroke will be filmed above and below the water from a range of comprehensive angles
    • You will receive a 20-30 min. in-depth recorded stroke analysis and learn what is holding you back in your swimming
    • Correction work in the pool will teach you how to work on your stroke deficiencies
    • Radio assisted communication while you are swimming provides immediate feedback about your stroke
    • Facility access, takeaway USB card with your recorded video analysis, and 1-month unlimited access to the Swim Smooth Guru App are all included

Pricing (including GST)

  • 75-minute session $185
  • Two-hour session $265
  • 60-minute follow-up sessions $145

Private Swim Instruction

  • 60-minute private session in a pool or open water. (Filming not included)
  • 3 x 60-minute sessions
    • Learn to swim
    • Tune up your stroke

Pricing (including GST)

  • Private sessions $105
  • Semi-private (2 swimmers) $160
  • 3 pack bundle  $290
  • Facility access included

BIKE

Computrainer Classes:

  • Mondays 6:00 – 7:00 am
  • Wednesdays 7:00 – 8:00 pm

Pricing (including GST)

  • Monday or Wednesday Computrainer Class $550

Sessions are held in The Revolution Studio in the Jewish Community Centre

These power based classes are all created by Trev Williams of The Doctrine and led by Trev Williams and Laura Connolly in The Revolution Studio inside the JCC.  These classes provide a great opportunity to work on your cycling in an environment that is more educational, fun and social than your basement! The winter session will run from January 7 – April 29, 2019 and will include some fitness testing to establish your Functional Threshold Power (FTP). You are required to bring your bike. Computrainers are provided.

Bike Services

STAC Bike Scan

A scan is performed and you are provided analysis-based feedback and recommendations for your most aero positions. Helmet, head position, nutrition and hydration location are all considered. By manipulating a 3D model of you on your bike, STAC can run comparisons of a number of configurations and positions, providing alternative solutions for your set up.

These sessions with Coach Karleen are ideal if you have unanswered questions about your bike and aero position. Karleen will perform the scan, all we need is your bike and a bike trainer, and review after it is processed.

Pricing (including GST)

  •  $250

RUN

Track Group:

  • Track Session – Thursday – MRU  8:30-9:30 pm

Pricing (including GST)

  • Thursday Track Group: $235

This group meets on the indoor MRU track. Emphasis is on interval speed work but everyone runs at their own pace so these workouts are all ability. There is a solid 15 minute warm-up, 30-45 minute main-set and 5-10 minute cool down. The coach will provide pace feedback and motivation as you get in your speed work for the week in a social environment.  The fall track group will run from  September 12 – December 19, 2019. This workout can stand alone or be combined with the 7:00-8:00 pm swim to form a two-hour swim/run brick.

Amanda Regnier will be running the LYNX MRU evening track sessions this fall!  Amanda was a 4 year U of S Cross Country/ Track athlete and spent two seasons coaching the U of S Triathlon Club (track and swimming). She is also a NCCP Triathlon Coach and has a BSc in Kinesiology and MSc in Strength and Conditioning. We are looking forward to having Amanda on board this fall and getting fitter and faster on the track under her direction.

Customized Training Plans

Customized coached training plans offer a safe progression of training load and incorporate essential recovery days to maximize training effect. Workouts are delivered weekly in a calendar within an online platform and are tracked in a training log that is monitored by a LYNX coach. Athletes can upload data, offer feedback, and ask questions in their log and a LYNX coach will answer questions, monitor progress, and keep the athlete accountable.

Pricing (including GST)

  • Intake meeting $80
  • Multisport Plan $260/month
  • Single sport Plan $160/month