Performance Junior

Weekly Training Schedule – Performance Junior


Coach – Emma Staight

Email : [email protected]






Monday AM

Bishopsgate School

5.15-6.45am Pool

6.45-7.00am Stretching & Flexibility



Tuesday PM


Bishopsgate School

7.15-7.30pm Pre Pool

7.30-8.30pm Pool

8.30-8.45pm 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

7.45-9.15pm Pool

9.15-9.30pm 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


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

90 minutes

Swim 25m

9 hours 30 minutes

Land Training

1 hour


Total Weekly Training 13 hours



  • Swimmers aged 9 years should 4 sessions per week
  • Swimmers aged 10-11 should attend 5 sessions per week
  • Swimmers aged 12 should attend 5 sessions per week plus 1 morning session
  • 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 : Learn to Train


Age Range : 9-13 years


Development Phase : Major skill learning and development stage, all basic skills and techniques learned before swimmers enter puberty.


Typical Weekly Training Volume : 11-24 kilometers per week


Progressions : Peak motor development, fundamental technical skill development progressively more specific stroke work.  Fundamental ancillary capacities, knowledge and experience, land based work introduced to develop fundamental movements and body weight exercises.  Pre and post pool work outs introduced and developed with progressive routines.


Swim Specific : Development of all four strokes and Individual Medley, specific events 200m Freestyle and 200IM for gauging technical efficiency and stroke maintenance.


About : Performance Junior is the second squad in the Performance Pathway, swimmers who show the aptitude and desire to pursue competitive swimming with a view to long term development and sport specific commitment will be invited at the ages of 9, 10, 11 and 12 where appropriate, to join the squad.  The squad aims at preparing swimmers for higher level competition.  Swimmers will take part in regular morning training for the first time 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.