Performance Senior

Weekly Training Schedule – Performance Senior


Coach – Julie Punter

Email : [email protected]






Monday AM

Bishopsgate School

5.15-6.45am Pool

6.45-7.00am Stretching & Flexibility


Wednesday PM

Egham Leisure Centre

7.00-7.15pm Pre Pool

7.15-9.15pm Pool

9.15-9.30pm Stretching & Flexibility

Thursday PM

Egham Leisure Centre

6.30-6.45pm Pre Pool

6.45-8.45pm Pool

8.45-9.00pm Stretching & Flexibility

Friday AM

Bishopsgate School

5.15-6.45am Pool

6.45-7.00am Stretching & Flexibility


Friday PM

Scout Hut, off Ford Close, Ashford, TW15 3SB (temporary venue)


6.00-7.00pm Land Training


Friday PM

Spelthorne Leisure Centre

7.15-7.30pm Pre Pool

7.30-8.30pm Pool

8.30-8.45pm Stretching & Flexibility


Sunday PM


Egham Leisure Centre

3.45-4.00pm Pre Pool

4.00-6.00pm Pool

6.00-6.15pm Stretching & Flexibility



Pre Pool

60 minutes

Post Pool

75 minutes

Swim 25m

10 hours

Land Training

1 hour


Total Weekly Training 13 hours 15 minutes



  • Swimmers should attend 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) : £40.00 per year (payable by mid February)


Athlete Development Support Pathway Stage : Train to Compete


Age Range : Girls 14-21 years and Boys 15-23 years


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 will be invited.