La Santa Itinerary
Nature and the weather can be unpredictable, so your flexibility is important. All swims are planned with safety at their heart, and your guides will adapt the plan day by day to ensure the best possible experience. Want to sit out part of a swim? Just let the guides know and hop back on the boat — no problem at all.
Arrival & acclimatisation
- A welcome and safety briefing will take place at 2pm on Saturday. At
- 4pm we’ll have an acclimatisation swim in pool – a chance for you to get your feel for the water and for Cassie and the guides to take a look at your stroke and take video footage ready for your analysis
Head and body position
Our head and body position sets up our entire stroke, it’s where you learn to work with the water and not against it.
AM: Cassie to lead a pre-pool warm up
- 10am – 11am: Pool technique session
- Post pool video analysis (Group 1)
PM: Skills progression
- 3pm – 5pm: Pool session
- Post pool video analysis (Group 2)
Breath
Do you find yourself out of breath as soon as you start swimming? You are not alone. It’s the number one challenge we all face and it can be the quickest fix. A few simple tweaks in the timing, technique and volume of your breath can change your experience in the water.
AM: Breathing focused swim set
- 10am – 11am: Pool technique session
PM: Skills progression
- 3pm – 5pm: Pool training session
Arms: entry and recovery
In today’s sessions, we will be working on how and where we put our hands in the water. The can have a beneficial effect on the efficiency of the catch. It can also alleviate any potential injuries. When we are focusing on the recovery phase we are developing an understanding of how we can break down your stroke into movement and recovery.
AM: Arm position focused swim set
- 10am – 11am: Pool technique session
PM: Chill time
- Afternoon at leisure for you to enjoy the facilities at La Santa
Rotation
The efficiency of your body’s rotation will allow you to go further, faster and easier than you ever have before. Good swimmers make it easy for themselves. Swim smarter not harder.
AM: Rotation focused swim set
- 10am – 11am: Pool technique and skills session
PM: Dry land and open water
- 3-3.30pm – an introduction to dry land training for swimmers
- 4-5pm applying reformed technique into an open water environment (lagoon swim)
Working on your catch
In this section we will break down the mechanics of what makes us move forward. How do we use our arms to propel us through the water? Making every stroke count and understanding the timing of your stroke.
AM: Catch focused swim set
- 10am -11am: Pool technique and skills progression
PM: Adventure
- 3-4pm lagoon adventure swim
- More open water skills: swimming in groups, deep water starts, buoy turns. Plus the art of drafting …
Final tweaks and testing
Let’s go fast – but at the right time! Timing, intensity and accelerations is where we an start to develop speed. Where does our speed come from? How can speed change throughout out stroke? The final piece of the jigsaw will show you just that – how to swim fast.
Let’s put your skills to the test and apply your newly reformed technique into a pressured situation. Combining stroke count, distance and time to accurately track your improvements from day one.
AM: Speed focused swim set
- 10am – 11am: Pool test session
PM: Testing our new skills
- 3pm – 5pm: Pool Skills progression
Saying goodbye
An early morning pool swim is optional before our final goodbyes and 10am checkout. What a week!