Performance Squad
Performance Squad aims to provide an elite training environment where swimmers can transition to a National Championship performance level. Practice sessions are in the mornings and evenings with dryland training sessions on Mondays and Wednesdays to strengthen their core and shoulder stability and coordination with a focus on being better athletes.
Squad criteria
- Coaches’ discretion
- HKASA Registered swimmer
- HKASA Division 2 qualification (min 4 events)
- HKASA Division 1 qualification (min 1 event)
- Complete 6 x 100m Freestyle @1:30
- Complete 6 x 100m IM @1:40
- Complete 8 x 50m Kicking @1:00
- Perform 200m IM under 2:55
- Perform 200m Freestyle under 2:30
Target competition
- Compete at LRC swim gala
- Compete at HKIS Stingray meet (May) / overseas meets
- Compete at all HKASA meets (Championships, Time Trial, Division 1 or Division 2)
- Other team trips
Training schedule
Day | Time |
|---|---|
Monday | 5:30 - 6:30 am & 4:30 - 5:15 pm (Dryland), 5:15 - 6:45 pm |
Tuesday | 5:30 - 6:30 am & 5:00 - 6:30 pm |
Wednesday | 4:30 - 5:15 pm (Dryland), 5:15 - 6:45 pm |
Thursday | 5:30 - 6:30 am & 5:00 - 6:30 pm |
Friday | 5:30 - 6:30 am |
Saturday | 7:00 - 9:00 am |
Commitment, kit & coach
Training commitment: Minimum of 5 sessions per week. Swimmers are encouraged to attend more.
Equipment: Swimsuit, cap, goggles, fins, paddles, snorkel, parachute, water bottle & Thera-Band.
Coach: Head Coach Simon Jones (simonjones@lrc.com.hk)
Other squads
Junior Development
Correct training, attitude and racing technique across all four strokes.
Performance Potential
Aged 11 to 15. Speed, endurance and race skills for local and overseas meets.
Questions about Performance Squad?
Email Head Coach Simon Jones at simonjones@lrc.com.hk.