Swim Gear - we use pull buoys & bands for the ankles at most sessions & by the end of 1 week we expect you to have these! If you cannot swim 1km in the pool or are slower than 20 minutes flippers required every swim session! 

* Pull Buoys - the bigger the better as the idea is to float your legs! As they float your pull buoy also allows you to concentrate on your swim stroke, especially the front end! Pull Buoys make you use your upper body more so are great for strength. 

* Bands - you can use an old bike tube or bands are available at various sports stores that sell swim equipment!
Bands are used to make you use your upper body more so are great fro building specific swim strength!

* Why flippers? We get a lot of new swimmers that need flippers to maintain the speed in our slow lane (1:05 per 50 metres) so for slower swimmers it is essential you have these!  At our stroke correction squads you will need them to help you on the breathing & swim drills!
We often use flippers for our warm down which may include easy swimming with 2 beat kick, short sprints, underwater dolphin kick or hypoxic work!

* Water Bottle & Nutrition - re-hydrating whilst swimming is important even though you may not feel thirsty! If you are doing one of our super sessions or swimming after a long cycle good idea to bring some fuel...

* Snorkels & Paddles - we don't specifically use these but feel free to use at any of the sessions! Spot may advise you to use a snorkel for stroke work & yes they are a great training tool especially for the warm-up...

Old bike tubes make great bands & don't forget to write your name (or Bondi Fit code like SG1) on your pull buoy!

Old bike tubes make great bands & don't forget to write your name (or Bondi Fit code like SG1) on your pull buoy!

Speedo BioFuse are popular flippers... There are loads of different flippers out there - avoid long diving flippers! TIP - WRITE your name or Bondi Fit code on them...

Speedo BioFuse are popular flippers... There are loads of different flippers out there - avoid long diving flippers!
TIP - WRITE your name or Bondi Fit code on them...

Swim TIPS:

* Swim Slow to start - most of the new swimmers we see swim too hard & out of breath after a few laps! We get a lot of high achieving newbies that were great athletes at school but now swim like rocks! Be patient as often it is a matter of simply sitting at the back of the lane for a few hundred metres to make sure the pace is OK. At your first couple of swims it may take a while to find your feet & where you belong in the food chain. Lanes are graded from slow to fast & within each lane there are faster & slower swimmers!

* Get 2 pair of goggles & get a swim mesh bag - back in 1983 when Spot started "goggles" were the #1 excuse for stopping & over 30 years later this is still the #1 excuse! When buying goggles take time to make sure they fit correctly & always buy 2 pairs when you find good ones! You'd be surprised by many different shape heads there are out there! Buy a mesh swim bag & fill it up like a Christmas stocking - goggles, pull buoy, flippers, bands, snorkel, 2nd goggles. Part of being a good swimmer is acting like a swimmer...

* Slower swimmers often wear flippers - embrace it as flippers will help you keep up & you will know when you are improving cause you can swim without them!

* Make a commitment - whether this is just turn up for your first session or to get into shape DO IT & be aware Spot has coached for 30+ years so has heard 14,327 different excuses not to turn up. 

* Buy an unlimited pass - if you want to improve quickly or get confident enough to join our surf swims buy 1 month of swimming & turn up as much as you can! If you can't commit to this purchase an 11 visit pass. When it is raining or a lonely Monday morning there are generally NO casual paying swimmers, a few multi pass swimmers & loads of monthly members - don't be a Bondi Fit statistic!

* Set a goal - this is really important & can be anything from swimming 2 laps without drowning to winning an ocean swim! Champions set goals that require work but ARE achievable so be realistic. When you achieve your goal (eg: 1km non-stop freestyle) simply re-set the bar with a new goal (eg: Cole Classic 2km). Different goals will require different commitments. In the examples above achieving 1km non-stop freestyle simply meant turning up to the pool 2 - 3 times a week for 1 month. Completing the 2km Cole Classic required facing fears & getting in the ocean as well as committing to pool squads for fitness!

* Not happy with your progress or want to improve your technique? Get a 1 on 1 private swim or surf swim lesson off Spot! Click Here to make contact.