Sprint Squad

Weekly Training Schedule – Sprint Squad - Starting 4th March 2019

Coaches – Chris White and Emma Staight

Monday PM

Egham Orbit

6.20-6.30 Pre Pool

6.30-8.30 Pool

8.30-8.40 Post Pool

Tuesday PM

Bishop Wand School


6.00 – 7.00 Land Training

(From September 2019)

Tuesday PM

Bishopsgate School

7.50 – 8.00 Pre Pool

8.00 – 9.00 Pool

9.00 – 9.10 Post Pool

Thursday PM Bishopsgate School

6.50 – 7.00 Pre Pool

7.00 – 9.00 Pool

9.00 – 9.10 Post Pool

Friday PM LEH

7.50 – 8.00 Pre Pool

8.00 – 9.00 Pool

9.00 – 9.10 Post Pool

Saturday AM

Sunbury Leisure Centre

6.30 – 8.00 Pool


Pre Pool

40 minutes

Post Pool

40 minutes

Swim 25m

7 hours 30 minutes

Land Training

1 hour

Total Weekly Training 10 hours 50 minutes




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

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



Athlete Development Support Pathway Stage: Train to Compete

Age Range: Girls 14 - 21 years and Boys aged 15 - 23 years

Development Phase: Sports specific and event specific technical, tactical and physical training, advanced mental preparation and optimization on ancillary capacities using "USRPT" training (Ultra Short Race Pace Training).

Typical Weekly Training Volume: 10-15 kilometers per week

Progressions: Using "USRPT" (Ultra Short Race Pace Training) swimmers will optimize performance in training specifically focusing on 50m and 100m events, swimmers will enhance and develop mental, cognitive and emotional capacities with the aim of optimizing race performances.

Swim Specific: Specialization in 50m and 100m events

About: Swimmers in Sprint Squad focus on high intensity race pace training to maximize the development of the anerobic energy systems and slow controlled technical training to enhance stroke efficiency . Ancillary capacities are maximized for race performance, swimmers are aiming at a minimum to achieve Middlesex County qualification with the potential for South East Region qualification.


Training Fees:

Monthly Training Fees for Sprint Squad are £80.00 per month.


Annual subscription is £80.00 inclusive of ASA registration fee (payable by end of March each year)


Contact for information:

Head Coach: Chris White