Training Sessions

Monday             6.00-7.30am                 King’s Lynn (Optional 6th session)
                       & 8.00-9.30pm                 King’s Lynn
Tuesday           8.00-9.00pm                 Downham Market & 6.30-7.30pm Land Training (Additional £1)
Wednesday     8.00-9.30pm                 King’s Lynn
Thursday          8.00-9.30pm                King’s Lynn
Friday                7.30-9.30pm                 King’s Lynn & 6.30-7.15pm TRX or Spin / Pilates (Additional £1) alternate weeks

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 where possible take up the option of the 6th
   pool session a week and attend both land training sessions.
▪ 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 complete at least 10 minutes of stretching after every pool session.
▪ Swimmers are to enter a minimum of 10 competitions / open meets throughout the season.
▪ Swimmers have the ability and show ambition of attaining Regional and National 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 and recovering afterwards.
▪ Swimmers require the following training equipment:
             ▪ Stretch band
             ▪ Kickboard
             ▪ Fins
             ▪ Pull Buoy
             ▪ Hand paddles
             ▪ Snorkel (They make lovely Christmas and Birthday presents!)
             ▪ Drinks bottle

Focus

▪ Continue with a holistic approach to training using all energy systems.
▪ Progressive overload.
▪ Continue to use a multi-stroke approach whilst specialising with variation & flexibility.
▪ Performing skills with repeatable excellence.
▪ Use times and heart rates to develop judgement of pace and perceived effort whilst controlling training intensity.
▪ Speed work at start of session to develop speed & at speed work at the end of sessions to develop race specific endurance.
▪ Develop Land Training using circuits, aerobic conditioning, weights and plyometric work.
▪ Apply nutrition, psychology and recovery techniques to produce optimum results in training and competition.