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 will not get in the pool until they have completed 15 minutes of good quality pre-pool 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, positive 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
              ▪ 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.