Fun, Fitness, Friendship, Flippin' Fantastic!

The Swim Smooth Montréal Swim Squad is Montreal's largest adult swim squad with over 150 adults of a wide level of abilities from novice to elite, participating each week in 8 different squad sessions, each geared around making you a better swimmer, whether that be for the pool,open water or triathlon. Read on below for details of each session and what you can expect in terms of the balance between technique, training and open water skills from each one. 

Ready to join the squad ?

We use a PAYGO system "Pay as you go", that means that you only pay when you actually swim. There is no monthly or yearly subscription.
Each session is strictly limited in number of swimmer per lane which is a key to maintaint our great squad coachig atmosphere. As the demand can be quite important we have a advanced booking system that take care of the waiting list.
Athlete have 24h before the class to cancel their booking, so even if a session is full, do not hesitate to join the waiting list as you may have a good chance to have a spot. 

To join and book a session, you can register for a simple account on our online booking system and then browse the Group Classes tab below and see when our next sessions are coming up, or you might like to download the MindBody App which offers easier navigation / searching for squad sessions. Just search for the app "BartCoaching", to get cracking - it's very simple and works a treat!

 

Have a go booking yourself in for a spot by clicking on a "Sign Up Now" button and purchasing some session credits. If the session is full, you'll be added to the wait list and kept posted by email if a spot becomes available. This works REALLY effectively - it's not at all uncommon to see 8 or 9 on the wait list for a session up to 24 hrs before the session. The Wait List window closes 24 hrs before each session, so don't give up hope until you're into that pre-24hrs window. 

Now you can search, book, pay, cancel and wait-list for sessions and 1-2-1s with the App BARTCOACHING.

Download it FREE today!

Pricing

All session fees includes pool entry fees (ie $7.50 or more at the Olympic Stadium and Parc Jean-Drapeau)
 

  • Casual session: $15.5+tx 

  • 10 sessions: $125+tx($12.5/session) 

  • 25 sessions: $287.5+tx ($11.5/session) 

  • 50 sessions: $525+tx ($10.5/session) 

Sessions descriptions

Pure Technique 

The "Stroke Refiner" Pure Technique Session is a great way to start your week. The emphasis here is on a lot of drill and technique work with plenty of recovery and tips on how to refine your individual stroke. A common mistake many people make is to rush through the exercises to try to keep up with others in the lane. Don't. There is no need to do this. Take your time and focus on YOU! Leave the ego in the change-room and give your stroke the TLC it deserves.

 

You will need all your swim equipment for this session (fins, pull buoys, bands, paddles and a Tempo Trainer as well if you have). There will be very little emphasis on target times etc during this session to keep you focused primarily on your technique.

 

You can expect feedback during this session on how to perform the nominated drills correctly and a few quick tips on your stroke. For a fuller analysis of your swimming and some individual stroke correction, please register your interested in our coveted 1-2-1 Video Analysis and Stroke Correction Sessions.

Fresh & Fruity
CSS Development

Ahh, the classic "Fresh 'n' Fruit" CSS Development Session - Our favourite. There's a reason why a third of our weekly squad sessions are focused on this type of session and that's because it works. If you want to enhance your speed in the pool and the open water over distances greater than 400m, then this is the place to start. It's a very challenging session and relies upon you knowing your current CSS pace. If you don't, why not have a little tester using the information at www.swimsmooth.com/training 

 

Intervals will range from 50m to 500m and will all centre around CSS pace. There will be a few drills and a few little pick-up sprints as well, but the majority of the session is focused on you maintaining your speed as your stroke inevitably starts to breakdown. The best swimmers in the world are those who let this happen least. Join them by getting good at these sessions!

 

You can expect feedback during this session on how well you are holding pace and motivation to keep pushing on when things are getting tough. For a fuller analysis of your swimming and some individual stroke correction, please register your interested in our coveted 1-2-1 Video Analysis and Stroke Correction Sessions.

Technical Endurance

The Technique / Endurance Session is a great way to blend a bit of focus in the warm-up and build-set on enhancing your efficiency in the water, with a little bit of low-level endurance work, typically at CSS +3s to +6s/100m and over interval distances of 100m to 1000m. It's not as challenging as the longer "Red Mist" Endurance Sessions, but is a still a cracking little work out!

 

You can expect feedback during this session on how to perform the nominated drills correctly and a few quick tips on your stroke. For a fuller analysis of your swimming and some individual stroke correction, please register your interested in our coveted 1-2-1 Video Analysis and Stroke Correction Sessions.

Red Mist 
Hard Endurance

The infamous "Red Mist" Long Endurance Session is one tough little session, and in fact there's nothing really "little" about it as swimmers will cover between 3800m and 5000m during the 90 minutes. This session is the stalwart of the Ironman and 70.3 brigade given how good it is at preparing you for these distances.

 

Despite it being the hardest session of the week, it's also the most popular which goes to show that people recognise it's merits and are willing to lay themselves on the line each week to get the most out of themselves.

 

Interval distances range from many multiple 50m on a very short cycle up to 2000m - yes, as an interval, not as a total! These sessions typically use an RM Cycle which is different to the standard CSS pace method of using the Tempo Trainer to beep every 20 to 30 seconds or so when you should be at the 25m mark. Instead the RM Cycle adds a small buffer per 50m which includes your rest period - push harder and get more rest but risk blowing up, or back off and risk making the intervals become one long continuous swim: you are in control - though it'll hardly feel like it at the time!

 

These sessions also rarely feature a "proper" warm-up, encouraging you to get right into it from the word go like at the start of a race - can you hold off the "Red Mist" from descending on you when you're not feeling your best?!

 

You can expect feedback during this session on how well you are sticking to your targets and a rather excited coach urging you on under pressure to add to the sense of stress - all as a simulation of a race, you understand?! For a fuller analysis of your swimming and some individual stroke correction, please register your interested in our coveted 1-2-1 Video Analysis and Stroke Correction Sessions.

 
 
 
 
 
 
 

Squad Schedule and location

 

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