Competitive Section Structure

The three "Competitive" sections of the club cover swimmers in the age range of 8 - 18 years who have achieved a specified standard of skills and wish to train regularly in order to compete in galas for the club and their school:

  • "Pre Competitive" is for the younger swimmers (10 years or under) who typically can swim 100 metre Individual Medley to ASA expected standards. The emphasis is on building technique and competition skills in order to start competing sucessfully and in preparation for moving into the
  • "Junior Squad" for the swimmers aged 10 to 13 years who typically have ASA gold IM times. The emphasis is on enhancing technique and competition skills such as starts and turns and developing all five strokes to ASA expected standards over distances of 50m to 100m, in preparaton for moving into the
  • "Senior Squad" for swimmers aged 13 years or older who typically have ASA platinum IM times. Senior squad swimmers are committed to training regularly so that they develop the stamina and capability to be competitive in all five strokes over distances of 100m to 200m.

Swimmers in the Competitive section are coached to attain as high a standard as possible with Junior and Senior Squads required to train a minimum of 2 hours a week and a maximum of 5 hours a week. All Competitve swimmars are, when asked, required to represent the club in competitive galas. We compete in local and national leagues and the most committed swimmers reach the level for entry into county championships.

All competitive squad swimmers Personal Bests are recorded and are always checked against the current Club Records. Notable achievements such as: a new club record, performance in a gala or a first platinum asa competitive performance award badge are celebrated.

Training Overview - Annual Plan (47 weeks)

Cycle 1 Autumn Term

  Preparation Phase Main Training Phase Main Competition Phase Recovery Phase
wk 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
    Junior Cup Round 1   Rother Round 3 National League Round 1 Junior Cup Round 2   Club Champs (Age Cup) and National League Round 2 Club Champs (Age Cup) National League Final Round Open Meets for County Entries

Cycle 2 Spring Term

  Preparation Phase Main Training Phase Main Competition Phase Recovery Phase
wk 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
          Hants & South Coast Invite Meet     Counties (various dates) and C League       School Holiday

Cycle 3 Summer Term

  Preparation Phase Main Training Phase Main Competition Phase Recovery Phase
wk 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
    Premier/Rother Junior           Rother League Round 1     Rother League Round 2   Club champs (Summer Sprints)     School Holiday &
Tick Over Training

Cycle Overall Aim (PreComp) Overall Aim (Junior Squad) Overall Aim (Senior Squad) Start Date Length
1 Club Champs Junior Cup
Club Champs
National League
Club Champs
1st week in Sept 15 weeks
2 C League Counties
C League
Counties 1st week in Jan 15 weeks
3 Rother/Premier Junior
Summer Sprints
Rother/Premier Junior
Rother League
Summer Sprints
Rother League
Summer Sprints
Mid April 17 weeks

Weekly Breakdown of Training Cycles

Preparation Phase (Weeks 1 and 2)

Monday pm Tuesday pm Wednesday pm Thursday pm Friday pm Sunday pm
Aerobic Maintenance Aerobic Improvement, (Anaerobic Threshold) Aerobic Improvement, (Anaerobic Threshold) Aerobic Improvement, (Anaerobic Threshold) Aerobic Improvement, (Anaerobic Threshold) Land Training, Fitness, Flexibility
Aerobic Improvement, (Anaerobic Threshold)

Preparation Phase (Weeks 3 through 7)

Monday pm Tuesday pm Wednesday pm Thursday pm Friday pm Sunday pm
Aerobic Improvement, (Anaerobic Threshold) Anaerobic Gylcolysis Aerobic Improvement, (Anaerobic Threshold) Anaerobic Gylcolysis Aerobic Improvement, (Anaerobic Threshold) Land Training, Fitness, Flexibility
Anaerobic Gylcolysis

Main Competition Phase (Weeks 8 through 13)

Monday pm Tuesday pm Wednesday pm Thursday pm Friday pm Sunday pm
ATP – CP Anaerobic Gylcolysis and Race Distances Anaerobic Gylcolysis and Race Distances Aerobic Improvement, (Anaerobic Threshold) ATP – CP Land Training, Fitness, Flexibility
Aerobic Improvement, (Anaerobic Threshold)

Recovery Phase (weeks 14 and 15 then into aerobic maintenance for holidays)

Monday pm Tuesday pm Wednesday pm Thursday pm Friday pm Sunday pm
Aerobic Maintenance Aerobic Improvement, (Anaerobic Threshold) Aerobic Improvement, (Anaerobic Threshold) Aerobic Maintenance Aerobic Improvement, (Anaerobic Threshold) Land Training, Fitness, Flexibility
Aerobic Maintenance

Session Breakdown of Weekly Cycle

Sessions will usually conform to the following outline plan (note timings will vary for 1.5 hour sessions). Swimmers need to be changed and ready with equipment on poolside 10 minutes before start time of each session (for flexibility work).

Type of Work Approximate Duration Comment
Flexibility 10 minutes On pool side prior to start of session
Warm Up 10 minutes  
Main Set 15 - 20 minutes As per training phase
Sectional 10 - 20 minutes Kick, Pull, Drills
Technical 10 minutes Starts, Turns
Concluding Activity e.g. lactate sprints 5 - 10 minutes When appropriate
Swim Down 5 minutes When appropriate

Upcoming Events

DateEvent
23 SepRother League round 2
30 SepJunior Cup
14 OctNational Arena League round 1

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