Weekly Training Schedule (from September 2025)

Junior Performance 2

Coach – Siobhan Cinquegrana

Email : [email protected]

Weekly Training Schedule:​

Junior Performance 2 is part of the Performance Pathway, swimmers who show the aptitude and desire to pursue the highest level swimming are invited.  The long term aim should be County qualification.

Standard: Achieving race times for a variety of events with consideration given to older swimmers (12-13) with later development.

Attendance: Swimmers should be attending a minimum of 4 out of 6 sessions per week.

Behaviour: Bring a positive attitude to training and competing; behave in a manner that reflects well on our Club.

Expectations: Respect coaches and poolside helpers; follow the Club's code of conduct and be an example to the Club's younger swimmers.

Competition Attendance: Attend at least 2 Open Meets per term - racing all events (only specialisation at coaches' discretion).  Attend all Team galas where selected and support all Club Meets.

Fees : £113.00 per month

Annual Registration (includes ASA) : £50.00 per year due every January

Athlete Development Support Pathway Stage : Train to Compete

Equipment required : Snorkel, Pullbuoy, Kickboard, Paddles, Resistance band, Skipping rope – speed, Foam roller plus hats/goggles/drink

Development Phase : Major skill learning and development stage, all basic skills and techniques learned before swimmers enter puberty.

Typical Weekly Training Volume : 11-24 kilometers per week

Progressions : Peak motor development, fundamental technical skill development progressively more specific stroke work.  Fundamental ancillary capacities, knowledge and experience, land based work introduced to develop fundamental movements and body weight exercises.  Pre and post pool work outs introduced and developed with progressive routines.

Swim Specific : Development of all four strokes and Individual Medley, specific events 200m Freestyle and 200IM for gauging technical efficiency and stroke maintenance.

About : Junior Performance is the first rung in the Performance Pathway, swimmers who show the aptitude and desire to pursue competitive swimming with a view to long term development and sport specific commitment will be invited at the ages of 10, 11 and 12 where appropriate, to join the squad.  The squad aims at preparing swimmers for higher level competition.  Swimmers must maintain consistent volume and quality throughout the growth and development years which is vital to long term success as an athlete.