Weekly Training Schedule – Performance Senior
Coach – Justin Langford
Email : [email protected]
Day
|
Venue
|
Time
|
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
|
Attendance
- 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.
|