Swim Teaching & Coaching

Specialists in adult swim coaching we offer swim technique sessions, in all strokes. Swim fitness training for general swimming, competitive swimming, open water & pool, triathlon training & cold water be that in sea, lakes or rivers. As an open & cold water swimmer myself, this is my passion, a swimmer before I could walk, I love the sea and being in open water and the benefits swimming outdoors has are extremely addictive! I have taken on swimming challenges in all the environments listed and have a wealth of knowledge and experience in which to help & guide you to achieving your goals. You will learn best techniques & practices to help you move & breathe more efficiently when swimming and keep you safe in the water.

With swimming we will be in the water with you where we can, only outside if we need to be. Currently we offer 1-1, 2-1 and group classes in open water, public pools or private pools, if you have access to one. 

Fitness

Programs can be developed to add to swim packages, so you have a land-based training program to compliment your swimming. Carrying out appropriate fitness tests I will use the results to build a fitness program based on your goals, and your sport’s needs. Using knowledge of all the different areas of fitness, I will look at training options from HIIT to endurance to create a varied program tailored to you. 

Yoga

No matter what you are training for or what sports you do everybody should have yoga built into their training program. Having been practicing for 25 yrs and using yoga to compliment all my training, I cannot express enough the benefits. I have experienced work with top yoga teachers all over the world in a wide variety of practices from Vinyasa to Jivamukti, Hatha to Yin to name a few, including work with the Yoga Institute for Sport Science.  

The practical (asana) practice gives you a holistic strength and conditioning program. Builds strength, suppleness, flexibility, stability, mobility, balance, co-ordination and more plus rest & relaxation. It allows you to build balance in your training, minimise injury and increase your longevity in performance. The breath work is a science itself and learning abdominal over chest breathing will enhance your oxygen consumption and flow of oxygen around the body to working muscles. It is also proven to reduce anxiety and stress by tapping into the parasympathetic nervous system. Making you a more efficient athlete as a result. I will teach you more on your journey with me, but it will revolutionise how you train in the future! I will structure a varied training program around the elements you need, to help you achieve your goals.  

Strength & Conditioning

This is a vital component to any training program. Strength and conditioning will help you stay strong, build stability and support throughout your whole body and help you become a more efficient and effective performer. It is also vital to for reducing your chance of injury. This is a huge area so we will take the elements you need, based on the fitness tests we do, to see where your body is now and where we need it to be, in line with your goals. 

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Creating a program for you

With 25 yrs experience in swimming teaching & coaching and training athletes in a wide variety of individual and team sports, along with our own personal & competitive training experiences.

We use our knowledge and expertise in sport science, swim teaching and coaching (pool & open water), personal training, strength & conditioning and the science of yoga, to create a unique program for you.

We know the hard work and dedication you need to achieve those performance goals, but we also know that with this pressure comes a greater risk of over-training and fatigue. We will help you balance your training program so you can maintain a positive training, work & life balance.  

The 1-1 swim programs are specialised to your individual training needs and goals. These intense packages get you up to speed quickly and will help you accelerate your learning (technique & fitness wise) You can add fitness, strength & conditioning and yoga sessions to these packages, if you would like.  

In the initial consultation we will discuss your training goals and set targets. We carry out a session so we can see where you are currently, designing a swimming training program that progresses with you. As you progress, we will adapt the program accordingly and if you need other fitness elements added we can advise you. We specialise in helping you achieve a balanced training program that looks at quality of training and improves your swimming technique, fitness, breathing & breathe work, confidence, knowledge and understanding of swimming, in the open water environment.

Open Water Training: The benefits

Physical
  • Full body workout: Swimming in open water uses all main muscle groups building strength, endurance, flexibility, co-ordination, core stability, CV endurance. 
  • Improved cardiovascular health: It can improve the health of your heart, lower blood pressure & increase aerobic capacity (VO2 max or oxygen consumption. The maximum amount of oxygen your body can use during intense exercise) 
  • Natural resistance: from the flow of the water, waves, currents and temperature variations increasing your strength & endurance. 
  • Regular exposure to the cold will increase white blood cell production and antioxidant responses enhancing immunity. 
  • Immersion in cold water activates endorphins as well as increasing calorie burn, creating & activating brown fat and supporting metabolic regulation. 
  • Immersion in cold water lowers cortisol (stress hormones) releasing endorphins, dopamine and serotonin for a natural lift in mood & increasing clarity mentally. 
  • Open water swimming also reduces anxiety, depression, fatigue enhancing your overall mental wellbeing. 
  • Exposure to ‘blue spaces’ (coast, rivers, lakes) provides calming sensory input that reduces psychological distress beyond that of ‘green spaces.’ 

Cold water swimming stimulates the parasympathetic nervous system promoting relaxation and repair and aiding deeper, more restorative sleep. 

  • Overcoming cold, wind, choppy or turbulent conditions builds self-confidence & mental strength. 
 
  • Swimming outdoors builds mental awareness of the natural environment (feelings, sights and sounds) as nature captures the mind and reduces mental fatigue. 
  • Many swimmers participate in swimming groups, clubs and events that build camaraderie, boosts moral, motivates and increases safety. 
  • Shared experiences build a supportive social network and increases positive mental wellbeing. 
  • Cold water improves circulation, reduces inflammation, easing muscular aches and joint pain helping conditions like rheumatism. 
  • Athletes often experience quicker recovery after swimming in cold water or using ice baths. The reason for this is cold reduces inflammation and muscle soreness. It causes blood vessels to constrict (vasoconstriction), which helps reduce swelling and inflammation. When athletes warm back up, blood flow returns, flushing out metabolic byproducts like lactic acid. This process helps alleviate soreness, especially delayed onset muscle soreness (DOMS) 
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Risks & Safety Considerations

While the benefits can be compelling, it’s essential to take precautions: 

  • Cold Shock (rapid immersion) can cause involuntary gasping, irregular heartbeat, or dizziness, especially in people with heart issues. Hypothermia is also a danger during prolonged exposure. 
  • People with cardiovascular conditions, respiratory issues, or high blood pressure should consult a GP before beginning cold water swimming. 
  • Swimming-Induced Pulmonary Edema (SIPE) a rare but serious condition, can occur in open water swimmers under stress or exertion  
  • Environmental Hazards such as rip currents, sea life (jellyfish, coral) pollution, and sudden weather changes, pose risks. Always swim with others, use brightly coloured caps and tow floats and preferably join organized or lifeguarded swim sessions. 

 

 Quick Tips Before You Dive In 

Tip 

Why It Matters 

Enter cold water gradually and control your breathing 

Reduces risk of cold shock 

Swim with a buddy or group 

Ensures safety and support 

Wear visibility gear (bright cap, tow float) 

Essential for being seen by boats or  

Know local conditions (currents, beach layout, tide times, water quality, speak to lifeguards) 

Helps prevent putting yourself at risk  

Warm up quickly afterward with layers, a hot drink, dry clothing 

Prevents dangerous after-drop or hypothermia 

 

With us someone will be watching you as you train, helping & advising on conditions & your technique, so you become more knowledgeable about what your body is doing in the water & environment around you.  

You are working with professionals who train and compete in the open water environment themselves. We understand what you are managing in your training; helping and supporting you all the way, to your end goal. 

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Group Class Schedule

Outdoors April-September & online October-March.

Please bring a mat and any other yoga equipment you would like with you.

Norwich

Mondays at Earlham Park

5.30pm – 6.30pm
Yoga for Support

6.45pm – 7.45pm
Yoga Core & Conditioning

*Norwich classes take place in Earlham Park please meet outside the café. 

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Cambridge

Wednesdays at Lifestyle Family Chiropractic

5.30pm – 6.30pm
Yoga Core & Conditioning

6.45pm – 7.45pm
Yoga for Sport

*Cambridge classes take place at Lifestyle Family Chiropractic

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See class overviews below or

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A class where we look at common problem areas in sport and strengthening areas of weakness. We focus on lengthening work to reduce tightness and soreness and good techniques & practices to build into your everyday training including self-massage. Teaching you about learning to breathe better and vital rest and relaxation work.

This class is great fun; a yoga practice focused on core (front & back) strength, stability and conditioning work. Improving techniques as well as building suppleness, mobility, balance and support throughout the body. We will also teach breath work, rest and relaxation.

FREE yoga class for all new clients

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