Performance Senior

Weekly Training Schedule – Performance Senior

Coach – Justin Langford

Email : [email protected]





Monday PM

Spelthorne Leisure Centre

6.00-7.00pm Gym Training

7.00-8.45pm Pool

Tuesday AM

Bishopsgate School

5.15-6.45am Pool

Tuesday PM

Bishopsgate School

7.00-9.00pm Pool

Wednesday PM

Egham Leisure Centre

6.00-7.00pm Land Training (Meadow Room)

7.15-9.15pm Pool

Thursday PM

Aldershot Garrison Pool

5.30-7.00pm Pool

Friday PM

Bishopsgate School

6.00-7.00pm Land Training

7.00-9.00pm Pool

Saturday AM

Aldershot Garrison Pool

7.00-8.00am Pool

Sunday PM

Spelthorne Leisure Centre

7.15-8.45pm Pool


Pre Pool

45 mins

Land Training

2 hours 45 mins

Swim 25m

11 hours

Swim 50m

2 hour 30 mins

Total Training

17 hours 15 mins



  • 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) : £45.00 per year (due 1st December every year)

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.