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Performance 1

Monthly Fee £60  9 x 2 hour sessions available


Training Year



 Transition & build macro cycle

 Training with competition

 Emphasis on training & competition-low/medium intensity

 High volume with no specific competition preparation


Preparation macro cycle

 Warm weather camp (when groups established)


1st competition macro cycle - main focus NW age & youth competition


2nd competition macro cycle - main focus ASA age & youth championships


Core Curriculum


Progression of drills & skills to technical understanding

•Test sets for all training zones conducted accurately

•Training zones being trained to varying %'s based on event specific information

•A1, A2, AT & Vo2 overload swimming

•Basic speed, LaPro, LaTol swimming

•Race specific endurance

•Power & strength development training

•Quality & volume increase on all pull & kick sets

•Quality sets done on gender & event type (distance male/female specific etc.)

•Understand & have the ability to use effectively SC/SR/HR/Borg

•Be able to swim multi events in consecutive sessions

•Convert heat to semi to final

•Self-monitoring of rest/recovery and adaption periods

•Good management of injury

•Good management of week school, homework & social etc.

•Excellent self-motivation

•Discuss & show ability to be involved in the planning process with coach

•Show good technique and discipline during all land workouts

•Nutritional & drug education available and aware of

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