PERFORMANCE SQUADS
Performance 3
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Aged 9-12
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Need to attend up to 5 Club sessions a week including land training (LT)
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Selected for Team Galas & attending Open Meets throughout the season
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Achieving County Times
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Have efficient and controlled strokes
Performance 2
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Aged 11-14
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Need to attend 5-6 Club sessions a week including land training (LT)
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Selected for Team Galas & attending Open Meets throughout the season
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Achieving County Times & targeting Regional Qualification
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Maintaining full range of PBs
Performance 1
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Aged 12-18
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Need to attend 5-7 Club sessions a week including land training (LT)
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Selected for Team Galas & attending Open Meets throughout the season
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Achieving County Times & Regional Times
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Maintaining full range of PBs throughout the season and working towards National & British Champs
TRAINING SESSIONS
Performance Development
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Thursday 19:00-21:00 Hart Leisure Centre
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Friday 19:00-21:00 Hart Leisure Centre
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Sunday 19:30-21:30 Hart Leisure Centre
Performance 3
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Tuesday 06:00-07:30 Hart Leisure Centre
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Wednesday 20.00-21.30 Hart Leisure Centre
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Wednesday 17:00-18:00 (Land Training) Hart Leisure Centre
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Thursday 19.00-21.00 Hart Leisure Centre
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Friday 19.00-21.00 Hart Leisure Centre
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Sunday 19.30-21.30 Hart Leisure Centre
Performance 2
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Tuesday 06:00-07:30 Hart Leisure Centre
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Wednesday 19:30-21:30 Hart Leisure Centre
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Thursday 19:30-21:30 St Neot's School
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Friday 19:00-21.00 St Neot's School
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Saturday 06:00 - 07:30 Hart Leisure Centre
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Sunday 14:00 - 16:00 Aldershot Garrison
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Sunday 16:00 - 17:00 (Land Training) Aldershot Garrison
Performance 1
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Monday 19:00 - 21:00 Aldershot Garrison
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Tuesday 06:00 - 07:30 Hart Leisure Centre
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Tuesday 19:00 - 21:00 Aldershot Garrison
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Wednesday 19:30-21:30 Hart Leisure Centre
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Thursday 19:00-21:00 Hart Leisure Centre
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Friday 19:00 - 21:00 Aldershot Garrison
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Sunday 18:15-19:15 (Land Training) Hart Leisure Centre
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Sunday 19:30-21:30 Hart Leisure Centre
TRAINING EQUIPMENT
All Squads (MUST HAVES - ALL ITEMS AVAILABLE ON FASTLEGS WEBSITE:
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Water Bottle. We recommend a 1ltr water bottle to ensure you have enough fluids for a full training session or day at competition. FastLegs stocks Hart SC 1ltr bottles
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Swim Hat x 2. Always always have a spare swim cap. You receive one free when you become a member, additional Hart SC caps can be purchased from Fastlegs
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Goggles x 2. Likewise, please always have a spare pair of goggles with you when training or at competitions.
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Kickboard.
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Pull Buoy.
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Fins.
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Snorkel.
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Skipping Rope - For warm up pre training and competition
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Net Bag for kit storage.
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Drawstring bag for poolside / competitions. PLEASE OWN ONE – FastLegs stock Hart SC branded bags
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Microfibre towel. Saves considerable space on poolside rather than bulky towel. PLEASE OWN ONE – FastLegs stock Hart SC branded towels.
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Club Shirt - Order via FastLegs
Performance Squads / Masters (MUST HAVES):
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Finger Paddles / Hand Paddles.
LAND TRAINING & NUTRITION
Land training is an extremely important part of training: swimming doesn’t build enough muscles and strength because it is non-weight bearing. Our land training coach Graham Thomas plan sessions which are ‘swimming specific’: work which complements swimming.
What do you do in land training:
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Circuit training and core stability work
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Flexibility and pre-competition warm-up exercises
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Plyometrics (jumping & bounding, skipping & hopping): this will help with starts and turns in the pool
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Light ‘free weights’ for strength.
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DynaBand & Bungee work. Medicine balls
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Relaxation
Appropriate attire:
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Wear clothes that give a full range of motion
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T-shirts, track suit bottoms, shorts or leggins
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Sensible trainers (NOT fashion trainers) should be worn
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Also, wear appropriate colours: consider that light colours reflect heat and dark colours absorb heat.
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Water bottle/s
NUTRITION - please read