Performance Senior


Weekly Training Schedule – Performance Senior


Coach – Justin Langford

Email : [email protected]






Monday PM

Spelthorne Leisure Centre

6.45-7.00pm Pre Pool

7.00-8.45pm Pool

Tuesday PM


Bishopsgate School


7.00-7.15pm Pre Pool

7.15-9.15pm Pool

Wednesday PM

Egham Leisure Centre

6.00-7.00pm Land Training (Meadow Room)

7.00-7.15pm Pre Pool

7.15-9.15pm Pool

Thursday PM

Aldershot Garrison Pool

5.15-5.30pm Pre Pool

5.30-7.00pm Pool

Friday AM

Bishopsgate School


5.15-6.45am Pool


Friday PM

Spelthorne Leisure Centre

6.45-7.00pm Pre Pool

7.00-8.45pm Pool

Saturday AM

Sunbury Leisure Centre


7.00-8.00am Pool


Sunday PM

Egham Leisure Centre

3.00-4.00pm Land Training (upstairs Studio 1)

4.00-6.00pm Pool



Pre Pool

1 hour 15 minutes

Land Training

2 hours

Swim 25m

12 hours

Swim 50m

1 hour 30 minutes

Total Training

16 hours 45 minutes



  • Swimmers should attend a minimum of 6 sessions per week
  • Swimmers must attend all target open meets and support all Black Swan club events

Fees : £116.00 per month

Annual Registration (includes ASA) : £40.00 per year (payable by mid February)

Athlete Development Support Pathway Stage : Train to Compete

Age Range : Girls 14-21 years and Boys 15-23 years

Equipment required : Snorkel, Pullbuoy, Kickboard, Paddles, Resistance band, Skipping rope – speed, Foam roller plus hats/goggles/drink

Development Phase : Continuous improvements of physical conditionings / Competitive Performance and Specialisation (16 plus girls and 18 plus boys)

Typical Weekly Training Volume : 40-45 kilometers per week

Progressions : Emphasis on aerobic development and conditioning until maturity and break point volume, individualisation of fitness and technical training, shoulder, elbow core, spine and ankle stability, refinement of specific technical skills (starts, turns, finishes, transitions), fundamental tactical preparation and individual mental preparation.  Peak strength development upon maturation.

Swim Specific : Enhanced execution of all four strokes and Individual Medley including a wider range of events including distance.  Swimmers will have the ability to perform multiple races per day and improve from heats to finals.  Upon maturation swimmers will specialise in an event(s).

About : Performance Senior is the top squad in the Performance Pathway, swimmers who show the aptitude and desire to pursue the highest level swimming are invited.