PERFORMANCE SQUADS

Performance 3

  • Aged 9-12

  • Need to attend up to 5 Club sessions a week including land training (LT)

  • Selected for Team Galas & attending Open Meets throughout the season

  • Achieving County Times

  • Have efficient and controlled strokes

Performance 2

  • Aged 11-14

  • Need to attend 5-6 Club sessions a week including land training (LT)

  • Selected for Team Galas & attending Open Meets throughout the season

  • Achieving County Times & targeting Regional Qualification

  • Maintaining full range of PBs

Performance 1

  • Aged 12-18

  • Need to attend 5-7 Club sessions a week including land training (LT)

  • Selected for Team Galas & attending Open Meets throughout the season

  • Achieving County Times & Regional Times

  • Maintaining full range of PBs throughout the season and working towards National & British Champs

TRAINING SESSIONS

Performance Development

  • Thursday 19:00-21:00 Hart Leisure Centre

  • Friday 19:00-21:00 Hart Leisure Centre

  • Sunday 19:30-21:30 Hart Leisure Centre

Performance 3

  • Tuesday 06:00-07:30 Hart Leisure Centre

  • Wednesday 20.00-21.30 Hart Leisure Centre

  • Wednesday 17:00-18:00 (Land Training) Hart Leisure Centre

  • Thursday 19.00-21.00 Hart Leisure Centre

  • Friday 19.00-21.00 Hart Leisure Centre

  • Sunday 19.30-21.30 Hart Leisure Centre

Performance 2

  • Tuesday 06:00-07:30 Hart Leisure Centre

  • Wednesday 19:30-21:30 Hart Leisure Centre

  • Thursday 19:30-21:30 St Neot's School

  • Friday 19:00-21.00 St Neot's School

  • Saturday 06:00 - 07:30 Hart Leisure Centre

  • Sunday 14:00 - 16:00 Aldershot Garrison

  • Sunday 16:00 - 17:00 (Land Training) Aldershot Garrison

Performance 1

  • Monday 19:00 - 21:00 Aldershot Garrison

  • Tuesday 06:00 - 07:30 Hart Leisure Centre

  • Tuesday 19:00 - 21:00 Aldershot Garrison

  • Wednesday 19:30-21:30 Hart Leisure Centre

  • Thursday 19:00-21:00 Hart Leisure Centre

  • Friday 19:00 - 21:00 Aldershot Garrison

  • Sunday 18:15-19:15 (Land Training) Hart Leisure Centre

  • Sunday 19:30-21:30 Hart Leisure Centre

TRAINING EQUIPMENT

All Squads (MUST HAVES - ALL ITEMS AVAILABLE ON FASTLEGS WEBSITE:

  • 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

  • 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

  • Goggles x 2.  Likewise, please always have a spare pair of goggles with you when training or at competitions. 

  • Kickboard. 

  • Pull Buoy. 

  • Fins.  

  • Snorkel.  

  • Skipping Rope - For warm up pre training and competition

  • Net Bag for kit storage. 

  • Drawstring bag for poolside / competitions. PLEASE OWN ONE – FastLegs stock Hart SC branded bags

  • Microfibre towel.  Saves considerable space on poolside rather than bulky towel. PLEASE OWN ONE – FastLegs stock Hart SC branded towels.

  • Club Shirt - Order via FastLegs

Performance Squads / Masters (MUST HAVES):

  • Finger Paddles / Hand Paddles.  

Vision Goggles

LAND TRAINING & NUTRITION

Fitness Equipment On a Wood Floor

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:

  • Circuit training and core stability work

  • Flexibility and pre-competition warm-up exercises

  • Plyometrics (jumping & bounding, skipping & hopping): this will help with starts and turns in the pool

  • Light ‘free weights’ for strength. 

  • DynaBand & Bungee work. Medicine balls

  • Relaxation

Appropriate attire:

  • Wear clothes that give a full range of motion

  • T-shirts, track suit bottoms, shorts or leggins

  • Sensible trainers (NOT fashion trainers) should be worn

  • Also, wear appropriate colours: consider that light colours reflect heat and dark colours absorb heat.

  • Water bottle/s

NUTRITION - please read

Eating for rest day
Eating at a competition
Cereal bars
County nutrition
Eat well to train well