Heart of Midlothian ASC

the "Premier" Swimming Club in Edinburgh

Training Schedule  Changes  Pools (with maps)  Tips Training Schedule Two copies of the Summer Schedule 2011 are available: an overview of the schedule can be found here, whilst the schedule week by week can be found here. The new normal Training Schedule (commencing Sunday 14th August, 2011) can be found here.   Details of changes are in the Changes section. Visit the Kitzone for a list of the training kit all Hearts swimmers are required to have. Visit the "Downloads" page if you need assistance to obtain Adobe Acrobat or if you wish to download the schedule as a "Word" document .

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Palma Majorca Training camp 17th - 24th October 2003

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Pools used for Training

Ainslie Park - Map Dalry (Caledonian Crescent) - Map Drumbrae Leisure Centre - Map Forrester High School (Car Park is off South Gyle Access) - Map Glenogle - Map Leith Academy - Map Leith Victoria (Car Park is off Bonnington Road) - Map National Swim Academy(Stirling) - Map - Route Royal Commonwealth Pool (RCP) - Map Royal High School (Barnton) - Map

Training Tips

BEFORE TRAINING

• 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 600-1000 ml 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 and so that your session can start promptly.

AT TRAINING

• 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. Drinks bottle with water or weak squash (1 litre per hour).
  • Finger paddles and Workout Recorder (JAG & 1/1 Elite swimmers).

 

• Be prepared to put 100% into every training session - either physically or mentally or both! 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.
  
  
  
  To aid training, Head Coach Phil Potter has a large range of technical swimming equipment that can be bought at very reasonable prices. Items include:
  
  • Stopwatches & Speedo Wristwatches
    Speedo Mesh Kit Bags
    Heart Rate Monitors
    Finger Paddles
    Swiss Balls and Medicine Balls
  • and much more.

  Please contact Phil for details or visit SwimTec (Heartrate UK).

AFTER TRAINING

• Always thank your coach! Ensure you pack your bag with everything you brought with you. Be responsible for emptying your own bag, drying towels and costumes etc. You must drink at least 500 ml of fluid immediately after a training session and aim to replenish your glycogen store by eating within an hour of the completion of the session. If it is not possible to have a meal within an hour it is very good practice to eat a high 'complex' carbohydrate snack as soon as possible. Complete your training journal immediately (if you have been asked to keep one)
• Get ready for your next session!
  
  
  

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