City of Derby Swimming Club
Affiliated to ASA East Midland Region and Derbyshire ASA

Training Disciplines

How much a swimmer gains from his/her individual training sessions will, to a great extent, be dependent on their personal discipline, application and attitude to the following:-

Organisation

• Arrive early to allow time for a thorough stretching routine
  
  
• Attend as many sessions as your coach advises
  
  
• Bring all of your training equipment with you
  
  
• Keep a log book to record how well and how often you have trained and to register your improvements in both training and competitions.

At the Pool

• Arrive in a positive frame of mind, ready to train at the level your coach requires
  
  
• A stretching routine before swimming reduces the risk of injury and increases mobility as well as warming-up muscles
  
  
• Heed your coach. He/she is there to advise you and to help you to become a better swimmer
  
  
• Do all that is asked of you…………Do less, and you are cheating yourself!
  
  
• Learn to use the pace clock to check your times during training
  
  
• Train at the intensity your coach requires
  
  
• Pace yourself in sets
  
  
• Execute ALL Turns correctly and quickly
  
  
• Finish each length correctly. Swim hard into the wall
  
  
• Think about your technique at all times. Technique is all important!
  
  
• Perfect practise makes Perfect
  
  
• A short swim-down after a hard session will help avoid muscle stiffness
  
  
• Leave the pool after each session having accomplished something positive

Remember, each training session provides a chance for you to improve so that you can beat your rivals.

Nutrition

• Drink plenty of fluids during training to avoid dehydration
  
  
• After each session eat a small snack and drink more fluids to restore energy and avoid dehydration
  
  
• Adopt a healthy eating lifestyle…Low Fat…High Carbohydrate
  …No Alcohol