Training Sessions

Performance 3 squad is for swimmers competing at county level and working toward regional level competitions. Competitions will be located both in and out of the region to develop the necessary experience for achieving these goals. Swimmers will be invited to attend a seasonal intensive training camp for improved independence, experience and physiological adaptation. The training program of this squad prioritises physiological, technical and tactical development.

Swimmers have achieved a County qualifying time for the season. At the Head Coach’s discretion other swimmers may be deemed eligible for this squad if they meet the squad expectations and can withstand the training intensity.

Ages 14+ as of 31st December

Training Sessions


Pool Sessions

Strength & Conditioning Sessions



King’s Lynn


King’s Lynn



Downham Market

7.15-8pm (extra £1)

Downham Market








King’s Lynn





King’s Lynn





Downham Market








Squad Expectations

General Squad Expectations

  • Arrive on time for all sessions and with the correct kit.
  • Always give your best and be coachable i.e. prepared to listen to the coach and work effectively to meet training targets and goals.
  • Be respectful to the coaching staff, team mates and poolside helpers both at training and competition.
  • Enter designated competitions for your squad and enter a wide range of events.
  • Be available to represent the club at galas for which you are selected.
  • Have fun and support each other, but aim to achieve goals for yourself not to please others.

Specific Squad Expectations

  • Swimmers have the ability to and demonstrate the attitude and desire to progress and compete at Regional level. They back this up with an energetic, positive and committed approach to their training.
  • They demonstrate a strong work ethic and are committed to achieving the attendance requirement of attending all available training sessions each week more often than not, and a minimum of 4 pool sessions and 1 land training each week.
  • Swimmers are on poolside at least 15 minutes before the start of each pool session (excluding Tuesdays & 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 complete at least 10 minutes of stretching after every pool session.
  • Work towards squad training and competition goals.
  • Swimmers strive towards best quality practice at all times.

Work towards achieving process and outcome objectives in competition.

Swimmers require the following training equipment:

  • Stretch band
  • Kickboard
  • Fins
  • Pull Buoy
  • Hand paddles
  • Snorkel
  • Drinks bottle


  • Continue with a holistic approach to training using all energy systems.
  • 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 & speed work at the end of sessions to develop race specific endurance.
  • Develop Land Training using circuits, aerobic conditioning, weights and plyometric work.
  • Introduce nutrition, psychology and recovery techniques to produce optimum results in training and competition.



Swimmers progress and ability to meet the criteria and expectations of the squad will be monitored throughout the season.  Swimmers who are not meeting the criteria and expectations for the squad will be informed of this and will be given a set period of time to reach the required standard.  If swimmers are still not meeting the squad’s criteria and expectations after this time frame, they will be moved to a more appropriate squad for their abilities, attitude, commitment and ambition.