Training Sessions

Monday                 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 (Optional 6th Session)
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
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 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


▪ 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.