All of our programs include these great perks and benefits!
Group Runs (Wkend & Trail Runs)
Group Rides (Wkend)
Strength Training Sessions
Monthly Informational Clinics / Meetings
Organized social/team events
Racelab Team Discounts
Racelab Team Networking
Included in ALL monthly Programs
SWIM – Performance $180.00 / 4 weeks
The SWIM-Performance Program offers a complete Training experience that is geared towards improving performance in the water for long distance swims. You will be provided one initial Swim Video Analysis, a custom training program based on current skill/endurance level, past experience, etc. and all Swim Coached Sessions to help you reach your goals. Included is:
Initial Swim Video Analysis
A fully customized training Schedule (every 4 weeks)
All SWIM Coached Sessions (3+ / week)
All Open Water Swims (seasonal)
Unlimited contact with your coach
Ongoing goal assessment
Race strategy and
Racelab CLUB Membership
SWIM – Coached Sessions $120.00 / 4 weeks
Swimming is a sport that relies almost entirely on technique, rather than just strength and endurance. Racelab’s Coached Swimming sessions focus on form, speed and technique. Our coaches will analyze your stroke and work with you to make it as efficient as possible. Whether you are a beginner or seasoned swimmer, we will challenge and push you. All levels of athletes benefit from these workouts
All SWIM Coached Sessions
All Open Water Swims (seasonal) and
Racelab CLUB Membership
Contact us to sign up or if you have any questions!
Do you want to improve your swim technique and times? Interested in Open Water or Marathon Swimming? Racelab's experienced and qualified coaches will give you everything you need! From making sure that your stroke has the right balance between speed and efficiency, to providing you with a training plan that will assure that you develop the necessary endurance to finish any long distance challenge. This program offers coached pool group sessions, one-on-one sessions, coached open water sessions, and video analysis.
Try out one of our Swim Sessions! Your first time is on us!
Check out the CALENDAR for times and locations!
Throughout the history of freestyle swimming, racing has been mostly limited to short distances (relatively speaking). Competitive swimmers who swim 50, 100, 200, or 400 meters as either an all-out or controlled sprint use a typically shorter (mostly shoulder driven) stroke and a strong and high frequency kick allowing them to generate more speed in short bursts. This stroke technique, however, has proven to be for most, too tiring to sustain for very long.
Long distance triathlon and marathon swimming, where the distances and times in the water are much longer, require a different swim technique focused on swimming with longer, slower, "hip-driven" strokes. This method might generate a bit less speed in short bursts, but has proven to be markedly less tiring. (Both Sun Yang of China, Olympic champion in the 400- and 1500-meter freestyles and Ous Mellouli of Tunisia, Olympic champion in the 10K open water event employed the long stroke / gliding technique taking far fewer strokes, at slower tempos, than most of their rivals).
At racelab we specialize in teaching the proven and highly efficient long stroke / glide technique by observing and optimizing each individual’s stroke through frequent interaction, through specific swimming drills, and by video analysis and progress comparison.
Put simply, the body produces energy in 2 ways:
• Anaerobic system (without oxygen)
• Aerobic system (with oxygen)
As a general rule the shorter and more intense the activity, the greater the percentage of energy comes from the anaerobic system. As the duration of the exercise increases and the intensity drops, then proportionally more energy comes from the aerobic system.
So, a 5 second burst of activity will likely be fuelled 100% anaerobically. Whereas, a steady sustained hour long swim will be close to 100% aerobic.
As you can imagine, most competitive swimmers concentrate on developing their anaerobic systems since these will the ones that will produce most of the energy to cover the short competition distances (less than one minute to about 4 minutes). To accomplish this, training sessions include many short distance, high-speed repeats. The fewer 800m – 1500m specialists focus a bit more on developing their aerobic system since they need to tap into it also (during a 1500m race, 40% - 60% of the energy is produced aerobically), so their training sessions include some slower long distance segments (in addition to working on a different stroke technique).
Since triathletes and open water swimmers typically swim 1.5Km, 2Km, 4Km, 5Km, 10Km, and beyond, they have to concentrate in developing the aerobic system complementing with technique and some high intensity / strength elements.
Racelab’s training programs and coached sessions focus specifically on the goal distance of each athlete, providing the optimal intensity combinations to develop strength, aerobic, and anaerobic capacities.
Most triathletes and open water swimmers train in the safety of a swimming pool complete with lifeguards, walls on which to rest, lane ropes that calm the water (and to grab if need be). In the open water these conveniences are not always available, especially in the ocean. In addition, there is a chance of rough waters and currents. Getting used to open water requires practice and a much greater focus on safety. Racelab offers frequent open water swim practices (Spring, Summer, Fall) where swimmers are taught sighting, open water pacing, safety, and group swimming.
Since 2001, racelab has taught and trained 100s of triathletes and open water swimmers to successfully swim various long distance open water events.
We have taught and coached beginner swimmers that could not swim across a 25 yard pool to complete Ironman distance open water swims.
We have converted experienced sprint swimmers to successful long distance swimmers…
We have worked with experienced triathletes to shave minutes off their race swim segment, not only increasing their swim speed, but also by making sure that less energy is expended during the swim to be utilized in the bike and run segments of their races.
Frequent training sessions, one-on-one coaching, video analysis and correction, open water swims are all offered by experienced and proven coaches
Click HERE for detailed SERVICE Descriptions