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Performance Junior

 

Weekly Training Schedule

 

PERFORMANCE JUNIOR

 

Coach – Louise Silvestri

Email : [email protected]

 

 

Day

Venue

Time

Tuesday PM

Sunbury Leisure Centre

7.15-7.30pm Pre-Pool

7.30-8.30pm Pool

8.30-8.45pm Stretching & Flexibility

Wednesday PM

Egham Orbit Leisure Centre

6.00-7.00pm Land Training (Meadow Room)

7.00-7.15pm Pre-Pool

7.15-9.15pm Pool

9.15-9.30pm Stretching & Flexibility

Thursday PM

Egham Orbit Leisure Centre

6.30-6.45pm Pre-Pool

6.45-8.15pm Pool

Friday AM

Bishopsgate School

5.15-6.45am Pool

6.45-7.00pm Stretching & Flexibility

Saturday AM

Aldershot Garrison Pool

6.45-7.00am Pre-Pool

7.00-8.00am Pool

8.00-8.15am Stretching & Flexibility

Sunday PM

Egham Orbit Leisure Centre

3.00-4.00pm Land Training (Meadow Room)

4.00-6.00pm Pool

 

 

Pre-Pool

1 hour 15 minutes

Post Pool

1 hour

Swim 25m

8 hours

Swim 50m

1 hour

Land Training

 

 

Attendance

  • Swimmers aged 9-10 years should attend 4 sessions per week
  • Swimmers aged 11+ years should attend 4 sessions per week plus 1 morning
  • Swimmers must attend all target open meets and support all Black Swan club events

Fees : £110.00 per month

Annual Registration Fee (includes ASA) : £40.00 per year (payable by mid February)

Athlete Development Support Pathway Stage : Learn to Train

Age Range : 9-13 years

Equipment required : Snorkel, Pullbuoy, Kickboard, Paddles, Resistance band, Skipping rope – speed, Foam roller plus hats/goggles/drink

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

Typical Weekly Training Volume : 11-24km 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 with 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.