Tired of swimming aimlessly up and down without a goal and no real purpose? Stop the guesswork. Train with purpose under the guidance of Coach Karen Kennedy. Our specialised squads turn swimming into a measurable, results-driven journey tailored for the adult body.
The swimming world often prioritises high-volume, injury-prone training methods better suited for junior athletes. Our approach is different. It is built on the understanding that the adult body requires a sustainable, intelligent program that prioritises quality over quantity.
Our sessions focus heavily on stroke efficiency and biomechanics. We utilise specialised drills to correct long-standing habits that can lead to common adult swimming issues like rotator cuff tendinitis or back pain. We teach you to maximise glide and power, ensuring you can swim strong for decades, not just a season.
Self-coaching often leads to training plateaus. Our squads follow planned periodisation (fitness phases) that systematically prepare you for the demands of the local Cape Town event calendar. This ensures you are always peaking for the races or milestones that matter to you — from the Midmar Mile, to triathlons, and any ocean-specific swim for example, False Bay, Robben Island, or Cape Point.
| Category | Venue | Day(s) | Time(s) | Notes |
|---|---|---|---|---|
| Squad Training | Hoërskool Jan van Riebeeck Outdoor, unheated pool (Main Venue) | Monday & Thursday | 06h45, 08h00, 17h30 | Cold water |
| Squad Training | Hoërskool Jan van Riebeeck Outdoor, unheated pool (Main Venue) | Friday | 06h45, 08h00 | Cold water |
| Squad Training | Sea Point Pavilion | Wednesday | 07h00, 08h00 | Cold water |
| Ocean Swims (Not Squad Training) | Ocean | Tuesday, Saturday, Sunday | Condition dependent | Weather & sea conditions apply |
Absolutely. Our squads are structured by lane, accommodating all abilities — from beginners looking for a consistent fitness routine to seasoned swimmers and triathletes needing targeted event prep. We believe the biggest barrier to success is starting, and everyone is welcome in our supportive environment.
We offer flexible monthly packages (1x, 2x, 3x or 4x sessions per week). Unlike other clubs, we also offer a non-binding ad-hoc ‘drop-in’ attendance option for ease and flexibility
Safety is paramount. Coach Karen is a highly experienced open water specialist. All ocean swims require mandatory safety buoys, are conducted with clear instructions on sighting and conditions, and always maintain a coach-to-swimmer ratio compliant with safety standards.
Commit to Consistency. Join Your Squad Today.
Take the first step toward better technique, greater fitness, and a supportive community. Your personalised swimming journey in Cape Town begins now.
Have more questions about joining a Masters swim squad in Cape Town?
| Day | Time(s) | Venue |
|---|---|---|
| Monday | 06h45 · 08h00 · 17h30 | Hoërskool Jan van Riebeeck |
| Wednesday | 07h00 · 08h00 | Sea Point Pavilion (season dependent) |
| Thursday | 06h45 · 08h00 · 17h30 | Hoërskool Jan van Riebeeck |
| Friday | 06h45 · 08h00 | Hoërskool Jan van Riebeeck |
Enquire for a tailored recommendation:
Email: charmaine@oceanfit.co.za
WhatsApp: 083 375 7503 (Coach Karen)
*Seasonal time changes apply
