Performance (P2) Regional


Weekly Training Schedule - Performance Squad – P2 Regional - Starting 4th March 2019

Coach - Marcin Paszek


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 Flexibility

Monday PM

Spelthorne Leisure Centre

6.30 – 8.30 Pool

8.30 – 8.40 Post Pool

Wednesday PM

Bishopsgate School

7.15 – 9.15 Pool

9.15 – 9.25 Post Pool

Thursday AM

Egham Orbit

5.20 - 5.30am Pre Pool

5.30-7.30am Pool

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


6.20-6.30 Pre Pool

6.30-8.30 Pool

8.30-8.40 Post Pool

Saturday AM

Sunbury Leisure Centre

6.30 – 8.00 Pool



1 hour  10 minutes

Post Pool

45 minutes

Swim 25m

13.5 hours 

Swim 50m

1.5 hours

Gym and Land Training

1 hours 15 minutes

Total Weekly Training 18 hours 10 minutes


  • Swimmers aged 12 years must attend a minimum of 6 sessions per week

  • Swimmers aged 13-15 years and over must attend a minimum of 7 sessions per week with 8 being optimal

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


Athlete Development Support Pathway Stage: Train to Train

Age Range: 12 - 15 years

Development Phase: Sports specific skill development, major fitness development stage, aerobic, strength and speed (build the engine), the onset of growth spurts and peak height velocity (PHV) occur. 

Typical Weekly Training Volume: 33-37 kilometers per week

Progressions: Emphasis on aerobic development and conditioning  gradually increasing training volume, individualization 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. Managing responsibility and expectation.

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.

About:  Performance (P2) is the second squad in the Performance Pathway, swimmers who show the aptitude and desire to peruse regional and national level swimming are invited upon attaining a high level of county success.

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 (P2) Regional are £98.00 per month.


Annual subscription is £98.00 inclusive of ASA registration fee (payable by mid February each year)


Contact for information:

Head Coach: Marcin Paszek 


Squad Notice Board: (Check below here for any updates / changes / messages from your coach)