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Weekly Training Schedule - Performance Squad - P1 National - Starting 4th March 2019
Coach - Chris White
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Monday AM
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Bishopsgate School
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5.20 – 5.30 Pre Pool
5.30 – 7.30 Pool
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Monday PM
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Spelthorne Leisure Centre
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5.00 – 6.00 Land Training
6.00-6.15 Stretching & Flexibility
6.30 – 8.30 Pool
8.30 – 8.40 Post Pool
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Tuesday AM
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Bishopsgate School
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5.20 – 5.30 Pre Pool
5.30 – 7.15 Pool
7.15 – 7.30 Post Pool
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Tuesday PM
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Sunbury Leisure Centre
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4.30-6.00pm Gym
FACS Card Holders Only
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Wednesday PM
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Englefield Green
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6.15-7.15pm Run Session
(April - October)
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Wednesday PM
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Bishopsgate School
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7.15 – 9.15 Pool
9.15 – 9.25 Post Pool
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Thursday AM
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Egham Orbit
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5.20 - 5.30am Pre Pool
5.30 - 7.30am Pool
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Thursday PM
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Aldershot
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5.15 – 5.30 Pre Pool
5.30 – 7.00 Pool (50M)
7.00 – 7.15 Post Pool
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Friday AM
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Bishopsgate School
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5.20 – 5.30 Pre Pool
5.30 – 7.30 Pool
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| Friday PM |
Sunbury Leisure Centre |
5.00-6.00pm Gym
FACS Card Holders Only
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Friday PM
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LEH
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6.20-6.30 Pre Pool
6.30-8.30pm Pool
8.30-8.40 Post Pool
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Saturday AM
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Sunbury Leisure Centre
Bishop Wand School
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6.30 – 8.00 Pool
8.25 – 9.25 Land Training
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Pre-Pool
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55 minutes
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Post Pool
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60 minutes
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Swim 25m
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14 hours 45 minutes
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Swim 50m
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1.5 hours
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Gym and Land Training
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5 hours 15 minutes
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Total Weekly Training 22 hours 55 minutes
Attendance
Athlete Development Support Pathway Stage: Train to Compete
Age Range: Girls 14 - 21 years and Boys 15 - 23 years
Development Phase: Continuous improvement of physical conditioning / 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 till 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 (P1) is the top squad in the Performance Pathway, swimmers who show the aptitude and desire to pursue national level swimming are invited upon regional qualification.
Swimmers will take part in regular morning training and will agree to follow the training program which gives the best opportunity to achieve “full potential”. Swimmers must maintain consistent training volume and quality throughout the growth and development years which is vital to long term success as an athlete. Swimmers should consider themselves as athletes and the right education and information will be provided on a range of topics such as lifestyle, diet and nutrition, energy systems, mental preparation and race tactics.
Training Fees:
Monthly Training Fees for Performance (P1) National are £108.00 per month.
Annual subscription is £108 inclusive of ASA registration fee (payable by end of March each year)
Contact for information:
Head Coach: Chris White
chiefcoach@stainesswimming.org
Squad Notice Board: (Check below here for any updates / changes / messages from your coach)
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