Junior Performance

Weekly Training Schedule - Junior Performance - 1st September 2018

Coach - Julie Punter


Monday PM

Walton Excel

5.50-6.00 Pre Pool

6.00-8.00 Pool

8.00-8.10 Post Pool

Tuesday AM

Bishopsgate School

5.20-5.30 Pre Pool

5.30-7.00 Pool

7.00-7.15 Post Pool

Tuesday PM

Bishop Wand School


Sunbury Leisure Centre

6.00-7.00 Land Training

7.30-8.30 Pool

8.30-8.40 Post Pool

Thursday AM


6.00-7.30 Pool (50m)

Thursday PM

Bishopsgate School

7.00-9.00 Pool

9.00-9.10 Post Pool

Friday PM


6.00-7.00 Land Training

7.00-9.00 Pool

Saturday AM


6.45-7.00 Pre Pool

7.00-8.00 Pool (50m)

8.00-8.15 Post Pool


Pre Pool

35 minutes

Post Pool

1 hour

Swim 25m

8.5 hours

Swim 50m

2.5 hour

Land Training

2 hours

Total Weekly Training  14 hours 35 minutes



  • Swimmers aged 10-11 years must maintain an attendance of five or more sessions per week.

  • Swimmers aged 12 years must maintain an attendance of six or more sessions per week.

  • Girls aged 13 years and boys aged 13/14 years must maintain an attendance of seven sessions per week.

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


Athlete Development Support Pathway Stage: Learn to Train 

Age Range: Girls 10-13 years, Boys 11-14 years

Development Phase: Skill and Aerobic Development

Typical Weekly Training Volume: 24-32 kilometers per week

Progressions: Emphasis on aerobic development and conditioning, 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.

Swim Specific: Development of all four strokes and Individual Medley including a wider range of events including distance.

About: Junior Performance is the first squad in the Performance Pathway, swimmers who show the aptitude and desire to peruse competitive swimming with a view to long term development and sport specific commitment are invited at the ages of 10, 11 and 12 where appropriate to join the squad. The squad aims at preparing swimmers for regional and national 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. 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 Junior Performance are £88.00 per month.


Annual subscription is £88.00 inclusive of ASA registration fee (payable by end of March each year)


Contact for information:

Head Coach: Chris White 


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