Performance (P1) National


Weekly Training Schedule - Performance Squad - P1 National - 1st September 2018

Coach - Chris White


Monday AM

 Bishopsgate School

5.20 – 5.30 Pre Pool

5.30 – 7.30 Pool

Monday PM

 Spelthorne Leisure Centre

5.00 – 6.00 Land Training

6.00-6.15 Stretching & Flexibility

6.30 – 8.30 Pool

8.30 – 8.40 Post Pool

Tuesday AM

 Bishopsgate School

5.20 – 5.30 Pre Pool

5.30 – 7.15 Pool

7.15 – 7.30 Post Pool


 Tuesday PM


 Sunbury Leisure Centre

4.30-6.00pm Gym 

(Girls 15 and Boys 16 years plus)

 FACS Card Holders Only

Wednesday PM

 Englefield Green

6.15-7.15pm Run Session

(April - October)

Wednesday PM

 Bishopsgate School

7.15 – 9.15 Pool

9.15 – 9.25 Post Pool

Thursday AM


6.00 – 7.30 Pool (50M)

Thursday PM


5.15 – 5.30 Pre Pool

5.30 – 7.00 Pool (50M)

7.00 – 7.15 Post Pool

Friday AM

 Bishopsgate School

5.20 – 5.30 Pre Pool

5.30 – 7.30 Pool

Friday PM


6.30 – 7.30pm Land Training

7.30-9.00pm Pool

Saturday AM

 Sunbury Leisure Centre


 Bishop Wand School

6.30 – 8.00 Pool


8.25 – 9.25 Land Training



45 minutes

Post Pool

50 minutes

Swim 25m

12.75 hours 

Swim 50m

3 hours

Gym and Land Training

5 hours 45 minutes

Total Weekly Training 23 hours 25 minutes


  • Swimmers must attend a minimum of 8 sessions per week with 9/10 being optimal

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

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 


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