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
SAMPLE TRAINING SESSIONS
(For latest schedule, please download it)
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.
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:
-
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