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Weekly Training Schedule from 3rd October 2022
Performance 2
Coach – Louise Silvestri / Gayle Caple
Email : [email protected]
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Day
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Venue
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Time
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Monday
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Spelthorne Leisure Centre
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6.00-6.45pm Land Training
7.00-8.45pm Pool
8.45pm Post Pool
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Tuesday AM
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Bishopsgate School
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5.15-6.45am Pool
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Tuesday PM
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Bishopsgate School
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6.30pm Pre-Pool
6.45-8.45pm Pool
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Wednesday PM
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Egham Leisure Centre
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6.00-7.00pm Land Training
7.15-9.00pm Pool
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Thursday PM
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Aldershot Garrison Pool
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5.20pm Pre-Pool
5.30-7.00pm Pool
7.00pm Post Pool
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Friday AM
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Bishopsgate School
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5.15-6.45am Pool
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Friday PM
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Spelthorne Leisure Centre
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5.45-6.45pm Land Training
7.00-8.45pm Pool
8.45pm Post Pool
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Saturday AM
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Aldershot Garrison Pool
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7.00-8.00am Pool
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Sunday PM
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Spelthorne Leisure Centre
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7.00pm Pre-Pool
7.15-8.45pm Pool
8.45pm Post Pool
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Pre Pool/Post Pool
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50 mins
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Land Training/Gym
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2 hours 30 mins
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Swim 25m
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10 hours 45 mins
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Swim 50m
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2 hour 30 mins
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Total Training
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16 hours 35 mins
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Attendance
- 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 : £116.00 per month
Annual Registration (includes ASA) : £45.00 per year (due 1st December every year)
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.
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