PERFORMANCE SQUADS
Performance 3
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Aged 9-12
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Need to attend up to 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
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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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Aged12-18
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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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Tuesday 19:30-20:30 Hart Leisure Centre
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Thursday 19:30-20:30 Hart Leisure Centre
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Saturday 06:00-07:30 Hart Leisure Centre
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Sunday 18:30-19:30 Hart Leisure Centre
Performance 3
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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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Friday 19:15-20:15 (LT) Calthorpe School
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Friday 20:30-21:30 Hart Leisure Centre
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Saturday 06:00-07.30 Hart Leisure Centre
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Sunday 19.30-20.30 Hart Leisure Centre
Performance 2
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Tuesday 06:00-07:30 Hart Leisure Centre
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Wednesday 18.15-19.15 (LT) Calthorpe School
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Wednesday 19:30-21:30 Hart Leisure Centre
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Thursday 19:00-21:00 St Neot's School
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Friday 18.30-20.30 St Neot's School
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Sunday 19.30-21.30 Hart Leisure Centre
Performance 1
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Monday 18:30-20:30 Hart Leisure Centre
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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 Hart Leisure Centre
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Friday 18:15-19:15 (LT) Calthorpe School
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Friday 19:30-21:30 Hart Leisure Centre
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Sunday 18:15-19:15 (LT) Hart Leisure Centre
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Sunday 19:30-21:30 Hart Leisure Centre
TRAINING EQUIPMENT
Water bottle(s)
Swim Hat
Goggles
Kickboard
Pull Buoy
Fins
Snorkel
Finger paddles
Skipping rope
Netbag for storing equipment
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