County Squad

Weekly Training Schedule – County Squad - 1st August 2019

Coach – Amy Williams

Monday PM

 Spelthorne Leisure Centre

7.15-7.30 Pre Pool

7.30 – 9.00 Pool

9.00 – 9.10 Post Pool

Wednesday PM

 Spelthorne Leisure Centre

7.00 – 9.00 Pool

9.00 – 9.10 Post Pool

Thursday PM

 Bishopsgate School

7.05 – 7.15 Pre Pool

7.15 – 9.15 Pool

9.15 – 9.25 Post Pool

Friday PM

 Spelthorne Leisure Centre

7.00 – 9.00 Pool

9.00 – 9.10 Post Pool

Saturday AM




6.45-7.00 Pre Pool

7.00 – 8.00 Pool (50m)

8.00 – 8.15 Post Pool


 Spelthorne Leisure Centre

6.20 – 6.30 Pre Pool

6.30 – 8.00 Pool

8.00 – 8.10 Post pool



50 minutes

Post Pool

1 hour 5 minutes

Swim 25m

9 hours  

Swim 50m

1 hours 

Land Training

1 hours

Total Weekly Training 14 hours 35 minutes



  • Swimmers must attend a minimum of five swim sessions per week.

  • Swimmers must attend all target open meets and support the clubs Black Swan Meets and Club Championships.


Athlete Development Support Pathway Stage: Train to Train

Age Range: 12 - 16 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 Volume: 18 - 25 kilometers per week

Progressions: Emphasis on aerobic development and conditioning, individualization of fitness and skill development. Swimmers will progress from age group to youth swimming homing their skills as they progress from short to long course competition.

Swim Specific: Development of all four strokes and Individual Medley over greater distances 400m FS and IM, 800m FS and 1500m FS.

About: County Squad has been designed to allow swimmers to attain a very good standard of swimming at a participation level that allows them to continue in the sport alongside other commitments in modern day life. Swimmers focus is on developing their skills for performance with The Middlesex County Championships as the main target meet of the swimming season alongside supporting the clubs Black Swan Open Meets where swimmers will aim for personal bests and compete in a wide range of events. Swimmers will be required to compete in the club championships and when selected for league and club galas.

Training Fees:

Monthly Training Fees for County Squad are £85.00 per month.

Annual subscription is £85.00 inclusive of ASA registration fee (payable by mid February each year)