Training Sessions

Monday                6.00-7.30am          King’s Lynn
                           & 7.30-9.30pm          King’s Lynn
Tuesday              8.00-9.00pm           Downham Market & 6.30-7.30pm Land Training (Additional £1)
Wednesday        7.30-9.30pm           King’s Lynn
Thursday             1 and ½ hour TRX session to be agreed with the Head Coach
Friday                   6.00-7.30am           King’s Lynn
                           & 7.30-9.30pm          King’s Lynn & 6.30-7.15pm Spinning (Additional £1)

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 all available training sessions each week more often than not and a minimum of 5 pool sessions and 2 land training
   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 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


▪ 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.