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184 Main Collins Street | West victoria 8007

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Winter 2024

Swim Fitness and 1-2-1 Lessons

Improve technique and get fit this winter!

Winter is such a great time to work on fitness, skills and developing your swimming so you can enjoy open water swim events and opportunities over summer.

Our Winter Program 2024 includes:

  • Saturday Morning Squad
  • Private 121 lessons
  • Freestyle Fundamental Clinics
  • 2-2.5km swim training sessions
  • 3km and 5km swim training programs
  • Custom clinics –  NZ wide with prior arrangement. Email; info@fitandabel.com

Saturday Morning Squad 2024: Bookings Open

Maintain momentum and fitness training in a fun and inspiring environment this winter! We are really pleased to have once again secured pool space at McMillan’s Aquatic Centre (MAC’s) from 04 May until 28 September.

Our group training’s are for open water swimmers and triathletes looking to focus on technique, skills and fitness. We hold these sessions in the pool over winter and provide different group swimming opportunities over summer. Swimmers can expect to increase fitness, improve technique, learn more about open water swimming and enjoy a friendly and welcoming environment. We also offer private lessons for adults learn to swim through to technique correction and development.

Group sessions are suitable for anyone aged 16 years or older looking to improve their open water swimming abilities.

Dates and location

Saturdays 10:15-11:15am, from 04 May through until 28 September.

  • McMillan’s Aquatic Centre (MAC’s), 54 Wickham Street, Bromley, Christchurch 8062
  • Swim caps are compulsory for the squad

Prices for our standard winter swim passes

1 swim pass $15
10 swim pass $150

Swimmers need to be ready a minimum of 5 minutes before the start time. And please remember your swim cap.

All group swims have limited numbers, please click the booking button to confirm your spot (T&C’s apply, see below).

View Calendar and Book


Private 121 Lessons

121 lessons are available for ages 16 – 105! Dan and Chloe will both be available for private lessons at the RealSwim Centre throughout winter. Click for more information, pricing and to book. If you would specifically like to book a lesson with Dan, please email info@fitandabel.com.

Or click here to see the calendar and book as you go. This will show the group lesson availability as well as 121 lesson times. Our booking system is ‘live’ meaning you can ‘click to book’ online…no hassles, no waiting in line. Online pre-registration is required to reserve your lesson.

E-mail us; info@fitandabel.com if you have any questions, would like a call back or if you cant find a time in the calendar for a 1:1 lesson that fits your schedule and we will work with you to find a time that suits.

View Calendar and Book


Freestyle Fundamentals Clinics

Join Coach Chloe for 4x 60min group sessions, across four weeks, where you will learn the fundamental skills for an efficient freestyle stroke. This course integrates theory and practical elements to give you a comprehensive learning experience. Courses run throughout May and June.

What will be covered:

– Video of your current swimming
– Body Position
– Kick development
– Breathing
– Elements of an efficient freestyle swim stroke

Suitable for beginners through to seasoned swimmers. If you want to learn more about how to become an efficient swimmer this is the course for you!

The group is limited to four people and the four sessions will run across four weeks at The RealSwimCentre, Kaiapoi. The course cost is $175.

This is a four week course, there are no refunds if you cannot attend a session.

Book My Spot


Online/Remote Coaching Options

At FitandAbel we believe the best way to learn more and develop your swimming is in person with a private 1-1 lesson. We do find however; swimmers often struggle with their day-to-day swim planning outside of these lessons. To help fill this gap and provide additional support, we’ve created different remote coaching options for different levels of support.

Option One: Personalised remote coaching
Work directly with a coach to provide you sessions written specifically for you as an individual, based on your ability, your goals and your current fitness level to help you reach your swimming goals. A framework will be created by the coach, taking on board your feedback and your swim times, for the progression of your swimming.
To get started, you will need to book a 40minute 121 with Coach Chloe, in person or via zoom, for an initial consult ($85). She will then create a plan with you, working backwards from your event date and will apply that to your own online program document.

Cost: $140 per month, up to 4 written sessions a week.
For additional coached support throughout the plan further 121 consults or 121 lessons can be booked.

Please email Chloe: swimcoach@fitandabel.com if you’d like to start your personalised coaching journey.

Option Two: 2km – 2.5km written sessions

This option provides a selection of 45 written sessions ranging between distances of 2km – 2.5km offering you inspiration & structure for your swims. Each session is standalone, so you can choose the best session for you each swim, based on what you want to achieve that day.

This package contains 10x Pace Sessions, 10x Endurance Sessions, 10x Technique Sessions, 10x Open Water Skill Specific Sessions, and 5x Test Sessions.

Cost: $105 for all 45 sessions.

Please email Chloe: swimcoach@fitandabel.com if you’d like to purchase the 2km-2.5km package, and/or if you’d like to be informed about further packaged programs (e.g: 3km, 4km or 5km programs).

Option Three: 3km & 5km programs

These plans are designed to guide you through a framework, helping you progress to your goal distance. Each plan has 48 sessions and is structured to be followed in order.

Training will consist of three programmed swims per week, with a 4th optional swim.

Both programs are pool-based, designed to build you up to your 3km or 5km open water swim event or goal.
For the 3km program, you should have a basic level of swimming. The sessions begin with a total distance of 1.6km per session, and increase to a total of 3.2km session by the end of Part 3.
For the 5km program, you should have an intermediate level of swimming. The sessions begin with at a total distance of 3km per session and increase to a total of 5.2km session by the end of Part 3.

These programs run in three parts;

  • PART ONE = Weeks 1 – 4: Introduction: lay your foundation/build fitness/refine technique. Total of 16 sessions.
  • PART TWO = Weeks 5 – 8: Pace work: develop your speed. Total of 16 sessions.
  • PART THREE = Weeks 9 – 12: Distance transition, followed by one taper week and final prep. Total of 16 sessions.

It is highly recommended in addition to this program that you make contact with an open water swim coach who can help you; 1. know your competency in the open water, 2. give you specific individual skills to work on and 3. prepare you with specific advice on how to swim the event.

Cost: The total cost of each program is $120. You will receive the sessions in PDF format.

Please email Chloe: swimcoach@fitandabel.com if you’d like to purchase either of these programs, and/or if you’d like to be informed about further distance programs (e.g: 10km program).


We recommend all swimmers consult with their doctor before proceeding with any vigorous training programs. Our recommendation is that all swimmers swim within their means and take more rest or shorten the program if required. Fit and Abel are available for consultations, support and advice if you require it. Fit and Abel is not liable for any health issues, injuries or related issues whilst you undertake one of these programs.

Terms and Conditions

Please read these T&C’s carefully, they cover all the activities and swim passes available on this page.

* Coached group swim passes are valid for 12 months from date of purchase, and can be used across both our winter and summer coached group swim sessions. Please note; after purchasing your swim pass you must then reserve your space at each swim group by registering the dates and times you will be attending.
* Each group has limited numbers. You may find some swim dates are full in which case you will be added to the waitlist.
* You can unregister for any swim group up to 6 hours prior to the start time.
* Cancellations due to weather will be rolled over to the next session.
* No refunds, we will certainly do our best to accommodate any cancellations.
* 3km and 5km swim programs are non-refundable.
* Note: swimming caps are compulsory – available from our online store for $5. Please select the registration link at the top of the page to make your booking.
*Note: information collected as part of the registration process is managed and used in accordance with the NZ Privacy Act 1993. That means it’s not shared with a third party, we protect it, and you have the right to review any information collected about you at any time.


We are happy to provide help and guidance when deciding on a wetsuit; in Christchurch New Zealand we recommend Frontrunner In the Colombo Street Mall (ask for Lynette) for a great range of performance wetsuits and expert advice to ensure you get a wetsuit that fits correctly and is right for your swim ability.


Inquiries can be made by e-mailing info@fitandabel.com 



Improve technique and get fit this winter!

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