NORTH SHORE · GLENFIELD · MILFORD
Six sessions a week.
Two pools. One squad.
Morning and evening sessions across Glenfield Pool & Leisure Centre and Milford School Pool. All levels welcome — from first-timers to seasoned triathletes.
Ocean swimmers
Triathletes
5.30am · 6.00pm
All levels
Welcomed
6 days
per week
400+
Video analyses done
"The North Shore squad is a genuinely welcoming group — from the 5:30am early birds to the evening crew. Come for the coaching. Stay for your lane mates."
WHAT EACH SESSION FOCUSES ON
The weekly squad structure
Every session has a clear purpose. We follow Swim Smooth's CSS methodology — so each week builds on the last in a way that creates real, measurable improvement.
Strength & Endurance
Paddles and pacing. Build power and stroke efficiency. Great for all abilities.
Mon 5:30am · Mon 6pm
Threshold
CSS-based training right at your lactate threshold — the most proven path to getting faster.
Wed 5:30am · Wed 6pm
Short Red Mist
A lighter endurance set — a great introduction to aerobic base work.
Thu 5:30am
Red Mist/Long Endurance
The legendary long endurance session. Aerobic base building for ocean swimmers and triathletes.
Fri 5:30am
Improver / Beginner
Join our small-group freestyle sessions (max 12 swimmers) to boost your stroke, fitness, and confidence in the water. Enjoy tailored feedback via underwater headsets as you build endurance at your own pace. If you can swim 50m freestyle, you’re welcome—whatever your ability.
Thu 6pm
Who can join?
You should be able to swim 200m of continuous front crawl. Swimmers are grouped by CSS pace so everyone trains at the right intensity. Not sure? Call us first.
How do the lanes work?
Numbers are kept manageable so you always have room to swim well. Swimmers are grouped by Critical Swim Speed — every lane works at the right intensity.
ABOUT THE SQUAD
More than just a training group
The North Shore squad has been built on mutual encouragement, genuine friendships, and a shared love of getting in the water early. From the 5:30am early birds at Glenfield to the evening crew at Milford — the banter is always good and the improvement is real.
WHERE WE SWIM
North Shore pool locations
Morning Sessions
Glenfield Pool & Leisure Centre
81 Bentley Ave, Glenfield, Auckland
Mon, Wed, Thu, Fri - 5.30am
EVENING SESSIONS
Milford School Pool
34 Shakespeare Road, Milford, Auckland
Mon, Wed, Thu - 6:00pm