Senior Sessions

Tuesdays 19:30-20:30, 30 April – 21 May

Senior (16+) Swim session at Truro High School. Please book in advance on the link below:


Drippers: Thursdays from 18:30, Starting 23rd May 2024.

Don’t let the groms have all the fun! Our Have-A-Go Thursdays “Drippers” are an opportunity for older members to try all the cool stuff the Nippers get up to. The session is multi-level and runs according to conditions and what people want to do. Most evenings involve a bit of swimming, board paddling or Stand Up Paddleboarding (SUP), jumping off rocks and playing in the waves, often followed by a drink in schooners. A full wetsuit is essential.

Eels: Mondays 19:30 – 20:30, starting 1 April 2024.

Slippery Eels is a sea swimming group that runs every Monday evening during the summer from Trevaunance Cove. It starts and ends with the changing of the clocks, meeting 7.30pm at the clubhouse (time may vary depending on sunset).  Explore the cove and get fit with a bunch of likeminded swimmers. A full wetsuit and swimming hat are essential. Swimming hats are available to purchase from the club.

Competition Squads: Tuesdays 19:30 – 20:30, starting 21st May 2024.

This session is more focussed on the Sport aspect of Surf Lifesaving. It’s a great way to challenge and develop your surf fitness through a focus on repeated, higher intensity exercises designed to leave you a little out of breath, rather than the longer distances or life saving skill based exercises covered in other sessions. 

Lifeguard Training: Mondays 19:00 – 20:00, starting June (TBC)

Covers the skills necessary to become a qualified lifeguard. The award is assessed through a combination of continuous assessment and online knowledge tests so a commitment to attend all the sessions is vital. It is a physically demanding award with a timed (pool) swim and beach run forming part of the assessment.

Surf Boat Rowing: Wednesdays from 18:30 and Saturdays from 08:00

Surfing – but in a boat! Grab an oar and experience the thrill of being on the ocean and riding waves as part of a team of 5. Male and Female crews – new crew always welcome!

Fitness Session: Wednesdays 17:30 – 18:30 and Saturdays 08:00-09:00

Keep fit with a workout that takes advantage of our cove’s natural environment of insane inclines, steep steps and heavy rocks to deliver a challenging (sweaty) exercise experience. Unusually, this one is mainly dry but may end with a dip in the sea (or tinny) to cool off!

Swimming Drills

Here are some of the swimming drills we’ve been introducing to the (optional) program at club pool sessions. Each provides a method of developing an element of your swim stroke that can be largely self coached, although this is no replacement for getting some proper one-to-one coaching or video review from time to time.

Finger Tip Drag

The fingertip drag drill focuses on your arm position as you are recovering from each stroke. Dragging your fingertips across the top of the water as you recover from each pull forces you to control your arm movement. It also prevents you from wasting energy or moving your arms haphazardly after each stroke.

To do this drill, begin by swimming freestyle as usual, then after you pull under the water and begin to bring your arm back up, drag your fingers over along the top of the water as you return your hand to the start of the stroke position. Be sure to keep your elbows more parallel to the water. This drill helps bring awareness to your arm position during recovery.

Catch Up

Extending your body and your arms helps create a fluid stroke and get the maximum distance out of each stroke. While you can subconsciously shorten your arm strokes in an effort to move faster, it is important to lengthen your body while performing freestyle for this stroke to be fluid. The catch up drill will help you become aware of how you should be extending your arms during your stroke.

Begin with your standard freestyle kick and pull, then keep your left arm extended forward not moving until you pull with your right arm and return it to the extended position. Then pull with your left arm and repeat the move on the other side alternating as you swim down the lane. As the name implies, this drill done properly feels as though your right arm is catching up to your left before you can perform the next stroke and vice versa.

Zipper Drill