Thame Swimming Club

Performance Group 3

Group Coach: Damian Wakefield  


To improve all four main strokes through using simple effective drills that are carried out to the best skill level possible.

To improve each stroke through further developing a streamlined, balanced head and body position, good kick and understanding of each stroke.

To improve all turns (including IM) to be done at speed.

To encourage and develop every swimmer in the programme, so that they reach the highest level that they can achieve according to their ability.

Swimmers to represent the club at all galas/meets that they are selected for.

Swim Training

Based on progressive overload.

All four different kicks, plus incorporating underwater fly kick on back and front.

All drills to be progressive.

Improve the use of the pace clock and understanding of it.

Develop the concept of swimming at different speeds and pace.

Utilise heart rate readings; both manually and by that of a monitor

Maintain a fun balanced programme (happy swimmers work better)

Land Training

5 minutes of basic arm / leg & body rotation before entering the water.

Basic stretches for the main muscle groups after swimming.

To attend Land Training sessions.

Group 3: Performance

Day ampm
Monday7.00 – 9.00pm
Thursday7:00 - 9:00pm
Saturday8.00 - 9.00am
Sunday5.30 - 7.30pm Aquavale Pool