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 !!!!!!