Senior Performance 2

Weekly Training Schedule from 29th August 2023

Performance 2

Coach – Louise Silvestri / Gayle Caple

Email : [email protected]





Spelthorne Leisure Centre

6.00-6.45pm Land Training

7.00-8.45pm Pool

8.45pm Post Pool

Tuesday AM

Bishopsgate School

5.15-6.45am Pool

Tuesday PM

Bishopsgate School

6.30pm Pre-Pool

6.45-8.45pm Pool

(from 3rd October training will change to 5.45-7.45pm)

Wednesday PM

Egham Leisure Centre

6.00-7.00pm Land Training

7.15-9.00pm Pool

Thursday PM

Aldershot Garrison Pool

5.20pm Pre-Pool

5.30-7.00pm Pool

7.00pm Post Pool

Friday AM

Bishopsgate School

5.15-6.45am Pool

Friday PM

Spelthorne Leisure Centre

5.45-6.45pm Land Training

7.00-8.45pm Pool

8.45pm Post Pool

Saturday AM

Sunbury Leisure Centre

7.00-8.00am Pool

Sunday PM

Sunbury Leisure Centre

5.30-7.00pm Pool

7.00-7.10pm Post Pool


Pre Pool/Post Pool

50 mins

Land Training/Gym

2 hours 30 mins

Swim 25m

10 hours 45 mins

Swim 50m

2 hour 30 mins

Total Training

16 hours 35 mins



  • Swimmers should attend a minimum of 5 sessions per week
  • Swimmers must attend all target open meets and support all Black Swan club events

Fees : £119.00 per month

Annual Registration (includes ASA) : £46.00 per year due every January

Athlete Development Support Pathway Stage : Train to Compete

Age Range : Girls 11-14 years and Boys 11-14 years

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

Development Phase : Continuous improvements of physical conditionings / Competitive Performance

Typical Weekly Training Volume : 30-35 kilometers per week

Progressions : Emphasis on aerobic development and conditioning until maturity and break point volume, 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.  Peak strength development upon maturation.

Swim Specific : Enhanced execution of all four strokes and Individual Medley including a wider range of events including distance.  Swimmers will have the ability to perform multiple races per day and improve from heats to finals.  Upon maturation swimmers will specialise in an event(s).

About : Performance 2 is in the Performance Pathway, swimmers who show the aptitude and desire to pursue a high level swimming and commitment are invited.