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Senior Performance 1

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

5.30pm Pre-Pool

5.45-7.45pm Pool

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