New year swim, cycle, run & Triathlon Camp: January 1 - 7

We are aiming to get everyone a New Year Nudge starting on New year’s Day 😱 with a fun Swim Run at Caves Beach!
Minimum Standards Apply for each sport so coach Spot can service everyone:
Swim - Open water squads: you can swim 1km non-stop freestyle. Rookie open water clinics: you can swim 500m - 1km non-stop freestyle.
Pool Swim Test Sets: we will be doing a series of 100 metre reps & advise you have a watch with lap function. Coach Spot will be swimming with you in these swims.
Cycle - can ride a road bike for 20km at 25km/h+ (we can teach you to use clip in pedals). PLEASE make sure your bike is in good, working order! 1 on 1 cycle lessons available!
Run - you can run 5km in 35 minutes.

You can do 1 ,2 or all 3 sports!
- Book Individual Squads ($20) & Clinics ($30) book here
- Purchase 7 day pass $99 for unlimited squads/ clinics book here You can then book into any of the squads/ clinics.
- Any questions? Contact Coach Spot here

• Monday, January 1: Swim Run 12pm Caves Beach: 3 - 4 runs & 3 - 4 swims over a 8 - 12km course! Details here
  
  

• Tuesday, January 2: Run Hills 6am Caves Beach: learn to run hills the correct way! Meet Surf Club public toilets. Book here

  Tuesday, January 2: Cycle Hills 7:30am Caves Beach * Rookie Ride option with Coach Spot to learn correct gearing, road skills & small pack riding. We ride to Murrays Beach & learn to ride hills correctly - we love hills! Meet Surf Club public toilets. Book here
  Tuesday, January 2: Aerobic Swim Test Set 5:30pm Swansea Pool. We do a series of 100 metre repeats to learn correct pacing & to check fitness! Book here
  
  

• Wednesday, January 3: Open Water Swim 6am Blacksmiths Beach: 60 - 90 minutes of 400 - 500 metre intervals & ins/ outs through the surf! Book here
  Wednesday, January 3: Rookies Open Water Swim 7:30am Blacksmiths Beach: get comfortable in the open water with swimmers of equal ability. We learn surf skills including swimming in a straight line, getting through waves & learning to relax in teh deep blue sea! Rookie Clinic Swim Page details here
  
  Wednesday, January 3: Cycle Circuits (Sprints & Big Gears) 5pm Swansea Pool for experienced riders including 30 minutes with Coach Spot. Book here
  Wednesday, January 3: Rookie Cycle (Gearing, Cornering & Circuits) 5:30pm Swansea Pool. * Rookie Ride option with Coach Spot! Book here
  
  

• Thursday, January 4: Aerobic Swim Test Set 8:30am Swansea Pool. We do a series of 100 metre repeats to learn correct pacing & to check fitness! Book here
  Thursday, January 4: Run Track 5:30pm Baxter Field, Marks Point: run drills, learn to pace & do some faster intervals! Book here
  
  

• Friday, January 5: Surf Swim 6am Merewether Beach: 60 - 90 minutes of 400 - 500 metre intervals & ins/ outs through the surf! Book here
  Friday, January 5: Rookie Surf Swim Clinic Merewether 7:30am: get comfortable in the open water with swimmers of equal ability. We learn surf skills including swimming in a straight line, getting through waves & learning to relax in the deep blue sea! Rookie Clinic Swim Page details here
  
  

• Saturday, January 6: Cycle Hills 6:30am Redhead. * Rookie Ride option with Coach Spot to learn correct gearing, road skills & small pack riding.
  Saturday, January 6: Run Hills 8:30am Redhead: explore teh Redhead Lagoon Trail, views to Glenrock & epic Redheaad Bluff view on the way back!
  
  

• Sunday, January 7: Open Water Swim 7:30am Horseshoe Beach, Newcastle: 60 - 90 minutes of loops over our 500 metre course!
  Sunday, January 7: Rookie Open Water Swim Clinic 8am Horseshoe Beach, Newcastle: get comfortable in the open water with swimmers of equal ability. We learn to relax in deeper water & how to swim in a straight line! Rookie Clinic Swim Page details here