Performance (P1) National


Weekly Training Schedule - Performance Squad - P1 National - Starting 4th March 2019

Coach - Marcin Paszek


Monday AM

 Bishopsgate School

5.30 – 7.00 Pool

7.00 – 7.15 Stretching & Flexibility

Monday PM

 Spelthorne Leisure Centre

5.00 – 6.00 Land Training

6.15-6.30 Pre Pool

6.30 – 8.30 Pool

8.30 – 8.40 Stretching & Flexibility

Tuesday AM

 Bishopsgate School

5.25-5.35 Pre Pool

5.35 – 7.00 Pool

7.00 – 7.15 Stretching & Flexibility

Wednesday PM

 Bishopsgate School

6.35-6.45 Pre Pool

6.45 – 8.45 Pool

Thursday AM

 Egham Orbit

5.20 - 5.30am Pre Pool

5.30 - 7.00am Pool

Thursday PM



5.15-5.30pm  Pre Pool

5.30 – 7.00pm Pool

7.00 – 7.15pm Stretching & Flexibility

Friday AM

 Bishopsgate School

5.30 – 7.00am Pool

7.00 – 7.15am Stretching & Flexibility

Friday PM


6.20-6.30pm  Pre Pool

6.30 – 8.30pm Pool

8.30 – 8.40pm Stretching & Flexibility

Saturday AM

 Sunbury Leisure Centre

6.30 – 8.00am Pool

8.00 – 8.15am Stretching & Flexibility



70 minutes

Post Pool

95 minutes

Swim 25m

13 hours 25 minutes 

Swim 50m

1.5 hours

Gym and Land Training

1 hour

Total Weekly Training 18 hours 50 minutes


  • Swimmers must attend a minimum of 6 sessions per week with 7/8 being optimal

  • Swimmers must attend all target open meets and support all Black Swan club events

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 mid February each year)


Contact for information:

Head Coach: Marcin Paszek

[email protected] 


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