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Weekly Training Schedule - Performance Squad - P1 National - 1st September 2018
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
(Girls 15 and Boys 16 years plus)
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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Aldershot
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6.00 – 7.30 Pool (50M)
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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
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LEH
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6.30 – 7.30pm Land Training
7.30-9.00pm 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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45 minutes
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Post Pool
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50 minutes
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Swim 25m
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12.75 hours
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Swim 50m
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3 hours
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Gym and Land Training
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5 hours 45 minutes
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Total Weekly Training 23 hours 25 minutes
Attendance
Athlete Development Support Pathway Stage: Train to Compete and Train to Win
Age Range: Girls 14 years plus and Boys 15 years plus
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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