Welcome to B Squad

In B squad you will be working towards Essex County, London District and National Level.

	B Squad Training Times
Monday	Central Park Leisure Centre	5.45am to 7.30am
Tuesday
	Abbs Cross School	7pm to 8.30pm
Wednesday
	St Edwards School	6pm to 7.30pm
Thursday	Central Park Leisure Centre	5.45am to 7.30am
	Campion School	7.30pm to 9pm
Friday	Abbs Cross School	*5.30am to 7.30am
	Abbs Cross School	6pm to 8pm
Saturday	Campion School	7.30am to 9am
Sunday	Central Park Leisure Centre	**6pm to 7.30pm

You will be expected to do six or more sessions per week in B squad.
Click here for the ASA's recommended number of sessions.

*Friday morning session is by invitation only. This is based on certain criteria, including age and committment to the squad. Please note this is an additional session and not a replacement for one of your existing sessions during the week (just because you find it more convenient!) You will also be expected to attend the Friday evening session.

**Sunday night is 'Club Night' with all squads training at the one venue on the same evening. The club shop is also open to purchase any swimming equipment you may need.

B Squad News - April

Plans to End of the Season

Training:

The sport of swimming is one of the most intensive sports to be competing at.

Unfortunately, there is no substitute for hard work and good technique and, to compete at the highest level, you need to train as often as possible.

The training provided in B squad is geared to helping you to achieve and to maximise your full potential whatever your level or standard.

There is no set limit on the number of sessions you can do in B squad. However, you are expected to do the early mornings as these give an indication of your commitment and what will be required if you want to succeed in the sport

Click here for a list of the recommended number of sessions you are expected to attend in order to reach your potential. This recommendation is based on information supplied within the ASA's Long Term Athlete Development Plan

B Squad training is structured in a way that aids your continued development and progress as you get older. For example each year, I recommend that the number of sessions is increased in addition to the amount of hours training in the pool.)

Key Points:

Training schedules and cycles are planned around the swimming season with particular swim meets in mind. If you fail to attend certain sessions you may miss some crucial aspect of the training cycle.

During peak periods of training you may start to feel tired. This is to be expected and the body will adapt to the increased intensity as you get fitter and stronger.

Avoid taking the easy option of missing a session you would normally attend in order to have a rest. This could have an adverse affect on what is trying to be achieved during that week or in that training cycle.If I think you need a break I will advise you or alternatively you are welcome to speak to me if you thing you need a rest.

Click here for my simple formula that should help you on the way to success.

Recommended Number of Sessions Required in B Squad

Age	Girls			Age	Boys
	9 - 11 years	11 - 14 years			9 - 12 years	12 - 14 years
Number of Swim Sessions	5 - 6	7 - 9+		Number of Swim Sessions	5 - 6	7 - 9+
Number of Hours	5 -12	13+		Number of Hours	5 -12	13+
Duration of Sessions	60 - 90 mins	1.5 - 2 hours		Duration of Sessions	60 - 90 mins	1.5 - 2 hours
Land Training Sessions	1	2		Land Training Sessions	1	2

Note - the above is a summary of what is expected and is taken from the ASA's Long Term Athlete Development Plan
Please refer to your age and the number of sessions recommended. Most swimmers joining my squad are 10 years or over, so as a guide you should be doing at least 6 sessions per week on entry to B squad, allowing for an increase to this year on year.

"Excellence isn't inherited . . . . . it's created!"

It's not "rocket science". This formula works for those who follow it:

`

Regular and Consistent Training	+	Hard Work	+	Good Skills	=	Achieving Potential
Sessions are planned. Don’t go missing, you may miss a session or a set designed for you.		Turn up to train hard!		Starts, turns, finishes and strokes.		This is about individual achievement and personal best times
Keep to the required number of sessions and more, if possible		“No pain no gain”		Listen to instructions and think about what you are doing, even if training tired
Above all, be consistent. Don’t have a rest, because you are feeling a little fatigued, that’s to be expected and your body will adapt and get used to it.		Avoid taking breaks when you should be swimming.		Sometimes we need to slow things down to master a new skill or correct a fault.
		Bring all your equipment including, where appropriate, drag shorts.		Try to complete every length efficiently.		Degrees of success will differ from individual to individual, but generally will be achieved if the other three components of this formula are kept to
Recovery sessions are built into the programme.		“Fuel” your body correctly and keep hydrated particularly when training or waiting to race.		Treat every length as an opportunity to develop.
If you miss a session, make sure you make up for it elsewhere in the week.		Compete with your team mates. "Best of Friends, Keenest of Rivals"		Stretching before you race and train is a must.

Kevin Engstrom