National Performance (NP) - Optimizing and Maximizing the Engine!
The National Performance program is designed with the intention of providing the curriculum and atmosphere necessary for success at all levels of national and international competition.
Objective: Aerobic and anaerobic development; race/event specialisation; skill/drill correction
Structure: 10% Drills; 20% Kicking;40% Aerobic; 30% Anaerobic
Daily Volume: 6000-7500yds
General Skills: 5-7 dolphin kicks off walls for butterfly, backstroke and freestyle; 7.5m off walls on a breaststroke pullout; no breathing 2 in 2 out of every turn, ability to swim even paced 100s and to negative split a repeat