HSC Training Schedule



Try not to eat a 'main meal' up to two hours before your training session - exercising on a full stomach can cause cramping and can lead to a decrease in performance due to blood flow reduction.

Make sure YOU pack your own kit bag - do not rely on anybody else to do it for you! You only have yourself to blame for anything you may forget in that case.

If it is a morning session YOU should be responsible for setting your own alarm and waking yourself (and your parent(s)) up - do not rely on your parent(s)!

Drink plenty of fluid (water or weak squash) prior to training - it is good practice to consume between 1 Litre to 2 Litres of fluid immediately before your session.

Be at your training venue at least ten minutes before the published start time to enable you to physically and mentally prepare yourself.



You should have the following equipment with you at every training session:

Trunks/Costumes - including spare(s).Goggles - at least 2 pairs in case of damage to normal pair.Hats - including spare(s). All swimmers with 'long' hair should wear swim hats at all times. Kickboard and Pull buoy.At least one Drinks bottle, but preferably 2 – one containing water and the other containing squash(if you buy a sports drink out of the machine you should dilute with water by 50% for it to be a pure isotonic drink - otherwise it will act as food and lie in you stomach and make you feel sick!).  A pair of ‘short’ Fins (Flippers)

Be prepared to put 100% into every training session - physically and mentally! The most important item of equipment to have with you is your BRAIN. Do everything your coach asks of you - everything they do is aimed at making you a better swimmer even though it may not seem that way sometimes! Make sure you use every training session as an opportunity for improvement.



You should eat something within 30 minutes to 2 hours to replace the glycogen levels in your muscles.  If you miss this window of opportunity it will take up to 48 hours to replace the glycogen stores you have used up in your training session.  


It is good to get into the habit of recording what you have done in training here are two examples of simple log books that you can try and use.  

Weekly Log Book v.1
Weekly Log Book v.2

Weekly Log Book word.doc

Also you will need to keep a note your your personal best time and here is a simple yet effective way of doing that.

Guide to making your PB Book

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