Weekly Training Schedule from Tuesday 29th August 2023
Head Coach – Louise Silvestri
Email : [email protected]
Monday PM
|
Spelthorne
|
6.00-6.45pm Land Training
7.00-8.45pm Pool
8.45pm Post Pool
|
Tuesday AM
|
Bishopsgate
|
5.15-6.45am Pool
|
Tuesday PM
|
Bishopsgate
|
6.30pm Pre-Pool
6.45-8.45pm Pool
(From 3rd October training will change to 5.45-7.45pm)
|
Wednesday PM
|
Egham Orbit
|
6.00-7.00pm Land Training
7.15-9.00pm Pool
|
Thursday PM
|
Aldershot
|
5.20pm Pre-Pool
5.30-7.00pm Pool
7.00pm Post Pool
|
Friday AM
|
Bishopsgate
|
5.15-6.45am Pool
|
Friday PM
|
Spelthorne
|
5.45-6.45pm Land Training
7.00-8.45pm Pool
8.45pm Post Pool
|
Saturday AM
|
Sunbury
|
7.00-8.00am Pool
|
Sunday PM
|
Sunbury
|
5.30-7.00pm Pool
7.00-7.10pm Post Pool
|
Senior Performance 1 is the top squad in the Performance Pathway, swimmers who show the aptitude and desire to pursue the highest level swimming are invited.
Attendance: Swimmers should attend a minimum of 6 sessions per week & all target open meets and support all Black Swan club events
Fees: £119.00 per month
Annual Registration: £46.00 per year includes ASA, due January every year.
Athlete Development Support Pathway Stage: Train to Compete
Age Range: Girls 13-21 years and Boys 14-23 years
Equipment: 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 kilometres 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).
Pre Pool/Post Pool
|
50 mins
|
Land Training/Gym
|
2 hours 30 mins
|
Swim 25m
|
10 hours 45 mins
|
Swim 50m
|
2 hour 30 mins
|
Total Training
|
16 hours 35 mins
|
|