Senior Squad


Senior Squad

Senior Squad members should attend a minimum of 4 sessions per week

Training Times

7 available sessions – 12.5 hours per week

Time Mon Tues Weds Thurs Fri Sat Sun
a.m. 5:30-7:00 5:30-7:00 5:30-7:00
p.m. 8:00-10:00 6:30-8:30 Basildon* 8:15-10:15 12:00-2:00

*NOTE: All sessions are at Runnymede Swimming Pool except for those marked with an asterisk (*) which are at Basildon and require an additional payment

Monthly Log Sheets can be downloaded HERE!

Senior Squad Competition Warm Up

Ideally a poolside mobilization session 5 – 10 mins

Then,

2 x 200 1) FC/BK 2) IM kick/swim

4 x 50 Fly kick/BK swim

4 x 100 No1 kick/swim

4 x 50 No1 (1-4) Pace swims aim RP + 2 on 55-1.00

1-2 sprints from block

100 FC easy

Or

400   FC- BK mix

4 x 25 kick  plus 15 seconds

200 competition stroke drills

4-6 pace 50 @ RP + 2 on 55 – 1.00

Sprints from block if necessary

100 FC easy

 

Think about the time you want to swim for this race and how you are going to achieve this.  BELIEVE !!!!!!