Training sessions range in length from 30 minutes to 3 hours depends on individuals ability and level of swimming.

In addition, for competitions, open meets etc the following will be needed

• Club design swimming cap (Essential)
• BGN Sports Club Swim Team T-shirt (Essential)
• Club Track Suit
• Spare goggles
• Extra drinks bottle
• Change of costume
• Sweatshirt/Shorts/Tracksuit
• Extra towels
• Snacks
• Packed meal for afterwards

WINNING AT EVERY WORKOUT
Everyone wants to win the race but how many want to win at every workout?

“Winning tomorrow starts by winning today. To win tomorrow’s race, first win today’s training session. Will you be a better swimmer tomorrow because of what you did in training today?”
is a favorite saying of Chand Tokas, Chief Swimming Coach.

Here are a few tips on how to win at every workout:

1) Arrive early and stretch for 15 minutes.
2) Make sure you have a water bottle. Drink regularly throughout the workout. If you are thirsty, you waited to long to rehydrate.
3) Start the first lap with a race quality dive or race start.
4) Finish every set with a legal touch and finish.
5) Swim your warm up (and warm down) with the same attention to detail as the main set. Quality, explosive starts, aggressive turns, no breathing inside the flags, never breathing first or last stroke in fly and free, full underwater pull with every lap of breaststroke, underwater dolphin and side kick, etc.
6) Work on your weaknesses.

There are no guarantees to success. You can however increase the likelihood of success by making training more demanding than you ever thought possible, attempting to so the impossible everyday and aiming to win every workout.