Training Sessions

Monday              5.30-7.30pm        King’s Lynn
Tuesday            8.00-9.00pm        Downham Market & 6.30-7.30pm Land Training (Additional £1)
Wednesday      5.30-7.30pm        King’s Lynn
Thursday           8.00-9.30pm        King’s Lynn
Friday                 8.00-9.30pm       King’s Lynn & 7.30-8.00pm Land Training on poolside
Saturday            7.00-8.30am       Downham Market

General Squad Expectations

▪ Arrive on time for all sessions.
▪ Be coachable i.e. prepared to listen to the coach and work effectively to meet training targets.
▪ Be respectful to the coaching staff, team mates and poolside helpers both at training and competition.
▪ Enter designated competitions for your squad.
▪ Be available to represent the club at galas for which you are selected.
▪ Have fun.

Specific Squad Expectations

▪ Attend a minimum of 5 pool sessions and 1 land training session per week, but more often than not, attend all available   
   sessions each week.
▪ Swimmers are on poolside at least 15 minutes before the start of each pool session (excluding morning training) to complete  
   stability and mobility work.
▪ Swimmers are to enter a minimum of 10 competitions / open meets throughout the season.
▪ Swimmers that attain County qualifying times are expected to swim all events they qualify for at County Championships.
▪ Swimmers show ambition of attaining Regional Qualifying times and back this up with an energetic and committed approach to
   their training.
▪ Work towards squad training and competition goals.
▪ Support each other and compete respectfully.
▪ Show a commitment to preparing for training and competition.
▪ Swimmers require the following training equipment:
              ▪ Stretchband
              ▪ Kickboard
              ▪ Fins
              ▪ Pull Buoy
              ▪ Hand paddles
              ▪ Snorkel (They make lovely Christmas and Birthday presents!)
              ▪ Drinks bottle

Focus

▪ Introduce training sets from all five training zones.
▪ Negative splitting swims of 200m or more.
▪ Equal amounts of work on kick and pull.
▪ Speed work at start of session to develop speed & at the end of sessions to develop race specific endurance.
▪ Swimmers develop their judgement of pace and perceived effort. Use of pace to control training intensity.
▪ Develop Land Training using circuits.