Performance Squads Silver and Gold

July 2016- Please see Entry Requirements and waiting list criteria found via home page.

The Performance Squads are the Competing Squads, they attend Open Meets to qualify for County, Regional Championships and National Competitions. Swimmers are expected to have a good understanding of training techniques, be committed and dedicated to work with the Performance Coaches to achieve their goals and achieve their maximum potential. We would expect swimmers in Performance Silver to train a minimum of 4 times a week and Performance Gold train a minimum 5 sessions per week.

These Squads are highly specific with each swimmers’ aim at the heart of the training programme. At this stage focusing on Freestyle and their preferred number one stroke. Criteria for the Performance Squads:

Performance Silver
Criteria for this squad is that the swimmers pb qualifies them to enter Level 2 Open Meet criteria. Minimum of 2 County Qualifying times and train 5 Sessions minimum. Along with progressing land training to gym based via the recommended route by the coaches; Dean, Lawrence, Lesley, Rob, Gavin, John and Elsa. Strength and Conditioning under the supervision of Lawrence twice a week.

Monday 20:00 – 21:00 @ Inspire – Pool
Tuesday 18.30-19.30 @ Lea Manor – Land (Pre-hab flexibility, mobility and stability work)
Tuesday 19:30 – 20:30 @ Lea Manor – Pool
Wednesday 20:00 – 21:00 @ Inspire – Pool
Thursday 19:45 – 20:45 @ Lea Manor- Pool
Friday 18:00-19:00 @ Lea Manor- Land (Pre-hab flexibility, mobility and stability work)
Friday 19:00-20:00 @ Lea Manor NEW Pool Session
Saturday 08:00-09:00 @ Inspire (50M)
Sunday 19:00-20:00 @Inspire (50m)

Performance Gold
Criteria for this Squad is that the swimmer has achieved multi County Qualification and Regional Qualifying times or within 5%. They should train 5 times per week as a minimum and to have physically shown the degree of flexibility and mobility needed to now train 2 Strength and Conditioning sessions per week.

Performance Programme implemented by Dean, Lawrence, John, Lesley, Rob, Gavin, Nick and Elsa. All land and Strength and Conditioning under the supervision of Lawrence.

Monday 20:00 – 21:00 @ Inspire
Tuesday 05.45-07.15 @ Inspire NEW
Tuesday 18.30-19.30 @ Lea Manor Land – Pre-hab flexibility, mobility and stability Tuesday 19:30 – 20:30 @ Lea Manor – Pool
Wednesday 20:00 – 21:00 @ Inspire – Pool
Thursday 05.45-07.45 @ Inspire- Pool (50M) NEW
Thursday 19:45 – 20:45 @ Lea Manor – Pool
Thursday 18:00- 19.00 @ Inspire – Pool NEW By invitation only – Regional Qualifiers and above
Saturday 07:00-09:00 @ Inspire (50M)
Sunday 13.15 – 14.15 @ Lea Manor New
Sunday 19.00 – 20.00 @ Inspire (50M)

ALL SQUADS ARE EXPECTED TO BE POOLSIDE 15MINS EARLY TO DO THEIR PRE-POOL PROGRAMME AND REMAIN AFTER SESSION 15MINUTES TO DO THEIR POST POOL PROGRAMME.