For all of our events we offer complimentary training sessions. Each session is open to rookies and seasoned competitors with the main aim to encourage and give everyone the skills and confidence to tackle our events, head on.

Before attending any of our sessions you must sign up below.

You only need to sign up once. No sign up, no session.

This year Splash n' Dash training sessions will be a combination of running, swimming & yoga. Kicking off 29 Aug there is 12 weeks of motivating group sessions to get you ready for race day.

Garmin Run with Reidy

Run with Bondi Rescue Lifeguard Andrew Reidy Reid Tuesday mornings at 6am.

Meet at lululemon Bondi Beach.

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lululemon yoga with Deano

Loosen up with Bondi Rescue Lifeguard Dean Deano Gladstone Thursday mornings at 6am.

Meet at lululemon Bondi Beach

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Super Saturday Session

30mins of Yoga, 30mins of Running & 45mins of Swimming on selected Saturday mornings from 6:15am. See schedule for dates.

Meet outside Andrew Boy Charlton Pool.

8 week SWIMMING TRAINING PLANS

Like to train on your own? We have your back with these easy to follow 8 week swimming training plans. 

FREE Local training groups

 Bondi Salties | Bondi Penguins | Can Too | The 440

PAID LOCAL TRAINING GROUPS

BondiFit | MadFit | Rejoov Runners | East Side Crew | | Ocean Fit | Vlad Swim | 4 Seasons | Bondi Icebergs | STG | Plus Performance

Ocean swim tips WITH Dean Gladstone

Ocean swimming activates the body's healing mechanisms to fight conditions such as asthma, arthritis, bronchitis and inflammatory diseases, as well as common aches and pains. Magnesium-rich salt water can also relax your muscles, reduce stress and help induce sleep.

Dean Gladstone, Bondi Lifeguard, yoga instructor and Lifestyle Coach, has some great tips for us to help avoid common mistakes most people make when tackling their first ocean swim.

Planning As a rule of thumb, I like to eat 3 hours before a race. However, that depends on the time of the race and the distance. If the event is short, I will race on an empty stomach. If it is long, I will eat. You should practice eating habits in your training. If you are training for a 2 km swim at 9am then plan a 2km swim for training at 9am, test out your pre event nutrition and work out what you are comfortable with A lot of people train but never test out a race distance or a meal plan before an event. The more times you do it, the more familiar it will feel. The point is, everyone is different and you have to do what is right for you. Most distance training sessions are done in the pool so all the more reason to get to the open water and experience the chop, wind and other elements before the race. It’s very different to the pool!  Preparation - Pre race Arrive early to have a warm up swim. Ensure you then get dry and warm and do some stretches or mobilising movements. Pack two pairs of swimmers so you put dry ones on for the event. Pack a spare pair of goggles too. Drink some water. The big event Look out for land marks for the finish of the race during your warm up swim pre-race You’re race plan should include knowing the race course and all the colours of the turning buoys. This includes taking advantage of sand banks, waves, rips, currents and tides as they can assist you without you actually having to swim any faster/harder. Swimming faster in the wrong direction will obviously impede you so make sure you understand the conditions. Breathe on both sides in training, so in a race you can do exactly that. Post Race Give yourself a high five for completing the course! Remember to have an easy swim at the end to reduce the lactic acid out of the muscles. A stretch and a foam roller session or a massage post can help aid recovery. Write some goals for the next event. Work out what you did well and what you can improve on. I love having goals to train for!!

Planning

As a rule of thumb, I like to eat 3 hours before a race. However, that depends on the time of the race and the distance. If the event is short, I will race on an empty stomach. If it is long, I will eat.

You should practice eating habits in your training. If you are training for a 2 km swim at 9am then plan a 2km swim for training at 9am, test out your pre event nutrition and work out what you are comfortable with

A lot of people train but never test out a race distance or a meal plan before an event. The more times you do it, the more familiar it will feel. The point is, everyone is different and you have to do what is right for you.

Most distance training sessions are done in the pool so all the more reason to get to the open water and experience the chop, wind and other elements before the race. It’s very different to the pool!

 Preparation - Pre race

Arrive early to have a warm up swim. Ensure you then get dry and warm and do some stretches or mobilising movements.

Pack two pairs of swimmers so you put dry ones on for the event. Pack a spare pair of goggles too. Drink some water.

The big event

Look out for land marks for the finish of the race during your warm up swim pre-race

You’re race plan should include knowing the race course and all the colours of the turning buoys. This includes taking advantage of sand banks, waves, rips, currents and tides as they can assist you without you actually having to swim any faster/harder. Swimming faster in the wrong direction will obviously impede you so make sure you understand the conditions.

Breathe on both sides in training, so in a race you can do exactly that.

Post Race

Give yourself a high five for completing the course!

Remember to have an easy swim at the end to reduce the lactic acid out of the muscles.

A stretch and a foam roller session or a massage post can help aid recovery.

Write some goals for the next event. Work out what you did well and what you can improve on. I love having goals to train for!!

The Runners Guide to Yoga with Kirsten Scott

Yoga is an excellent cross-training activity that promotes strength building, improves flexibility, and aids in recovery after a run.

Kirsten Scott, Health, Fitness and Lifestyle Coach, has some hot tips for us to help avoid those sore post-run muscles and keep your runners high going all the way to race day.  Here are her top three yoga poses perfect to add to your post-run routine.

Come stretch and flow with Kirsten and lululemon on the day of Splash n' Dash.  Starting at 7am, Kirsten will be leading us through 3 complimentary, 30-minute warm up yoga classes, leaving you limber and race ready.   

Thread the Needle - Use this pose to release the tension in the upper body built up during a run.  Start in table pose, with your wrists directly under your shoulders and your knees directly under your hips. As you breathe out, slide your right arm underneath your left arm with your palm facing up. Letting your right shoulder come down to the mat. Rest your right cheek on the mat. Take your gaze toward your left. Hold for up to one minute. To release, press through your left hand and gently slide your right hand out. Return to Table Pose. Repeat the pose on the opposite side for the same length of time.

Thread the Needle - Use this pose to release the tension in the upper body built up during a run. 

Start in table pose, with your wrists directly under your shoulders and your knees directly under your hips.

As you breathe out, slide your right arm underneath your left arm with your palm facing up.

Letting your right shoulder come down to the mat. Rest your right cheek on the mat. Take your gaze toward your left.

Hold for up to one minute.

To release, press through your left hand and gently slide your right hand out. Return to Table Pose. Repeat the pose on the opposite side for the same length of time.

Reverse Child's Pose - This short and easy sequence is designed to stretch the quads and hip flexors. Sit on your legs and gently bend backward. Let your hands reach the floor and place your head. Hold for 5 breaths and then gently tuck your head out and raise your self 

Reverse Child's Pose - This short and easy sequence is designed to stretch the quads and hip flexors.

Sit on your legs and gently bend backward.

Let your hands reach the floor and place your head.

Hold for 5 breaths and then gently tuck your head out and raise your self 

Half Pigeon - This pose is great to open up tight glutes and hips.  Start in downward facing dog.  Bring your right knee between your hands, placing your right ankle near your left wrist. Extend your left leg behind you so your kneecap and the top of your foot rest on the floor. Press through your fingertips as you lift your torso away from your thigh.  Squared hips. Hold for up to one minute. To release the pose, tuck your back toes, lift your back knee off the mat, and then press yourself back into Downward-Facing Dog. Repeat for the same amount of time on the other side.

Half Pigeon - This pose is great to open up tight glutes and hips. 

Start in downward facing dog.  Bring your right knee between your hands, placing your right ankle near your left wrist.

Extend your left leg behind you so your kneecap and the top of your foot rest on the floor.

Press through your fingertips as you lift your torso away from your thigh.  Squared hips.

Hold for up to one minute.

To release the pose, tuck your back toes, lift your back knee off the mat, and then press yourself back into Downward-Facing Dog. Repeat for the same amount of time on the other side.