Training Sessions

Training Sessions

Monday           4.30-5.30pm         King’s Lynn
Wednesday   8.00-9.30pm         King’s Lynn & 7.30-8.00pm Land Training on poolside
Thursday        8.00-9.30pm         King’s Lynn
Saturday         7.00-8.30am         Downham Market
Sunday           6.30-8.00pm         Downham Market

General Squad Expectations

▪ Arrive on time for all sessions.
▪ Be 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 4 sessions a week and the land training session as regularly as possible to develop core stability
   and strength. Where possible attend all available pool sessions.
▪ Swimmers are to enter a minimum of 8 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 require the following training equipment:
          ▪ Kickboard
          ▪ Fins
          ▪ Pull Buoy
          ▪ Finger paddles
          ▪ Drinks bottle


▪ Improve stroke technique and drill progressions on all four competitive strokes.
▪ Improve aerobic base on all strokes.
▪ Independently monitor the pace clock in all training sets.
▪ Basic speed and over-distance swims, varied pace swims (build, descend, negative split).
▪ Negative splitting swims of 200m or more.
▪ Equal amounts of work on kick and pull.
▪ Swimmers learn to judge pace and perceived effort. Use of pace to control training intensity.
▪ Introduce Heart Rate controlled training sets.
▪ Introduce Land Training, focusing on mobility, stretching, core strength and stability with good technique.

Criteria to move to District Performance*

▪ 20 x 100m FC @ 1.55
▪ 20 x 100m IM @ 2.05
▪ 10 x 100 Kick @ 2.20
▪ Regularly attend the 5 swim sessions and land training session available in District Junior Squad
*For use as a guideline, squad movement is at the discretion of the Head Coach