Peter Hill Swimming

New Blog Your race doesn’t start at the gunshot. It starts the moment you step up. Transform nerves into explosive, poised power. We’ve mastered the clock. We’ve honed our teamwork. Now, we claim the... Thanks for reading 📖

The 12 Days of (Coaching) Christmas: Day 9 – Nine Dancers Dancing (On the Blocks) Your race doesn’t start at the gunshot. It starts the moment you step up. Transform nerves into explosive, poised power. We’ve mastered the clock. We’ve honed our teamwork. Now, we claim the …

🎉 Children’s Swimming Lessons – Enrollment is Now Open! 🎉

Peter Hill Swimming is delighted to announce that enrolment is officially open for our children’s swimming lessons starting this September in Belfast!

✨ Why choose us?
• Taught by an Olympic Coach
• Small class sizes for maximum attention
• Just £10 per lesson
• Fun, safe and confidence-building sessions

Perfect for beginners and improving swimmers alike. We’ll help your child feel happy and confident in the water!

📍 Location: Belfast
📅 Starting: September
💰 Price: £10 per lesson

Places fill up quickly – secure your child’s spot today!

Message us or comment below to enrol.

We can’t wait to see your little ones in the pool! 🏊‍♂️💦

🌊 CHILDREN’S SWIMMING LESSONS – ENROLLMENT IS NOW OPEN! 🌊

Big news from Peter Hill Swimming!

Our fun, safe & confidence-building swimming lessons for kids are starting this September in Belfast Royal Academy

✅ Olympic Coach
✅ Small class sizes
✅ Only £10 per lesson

Whether your little one is just starting out or already loves the water, we’ll help them become confident swimmers in a friendly, supportive environment.

📍 Belfast
📅 Starting September
💰 £10 per lesson

Spots are limited – don’t miss out!
Drop a 💙 in the comments or DM us to enrol today!

BelfastKids SwimmingCoach EnrollmentOpen

Key Takeaways:

1️⃣ How to plan your macrocycle (the big picture)
2️⃣ How to structure your mesocycles (4-6 week blocks)
3️⃣ How to build your microcycles (weekly structure)
4️⃣ How to taper and peak (the art of peaking)
5️⃣ What to do in the Action Window

What You Should Have NOW:

✅ Macrocycle mapped
✅ Mesocycles structured
✅ Microcycles planned
✅ Taper scheduled
✅ Dryland integrated
✅ Monitoring system set up

Remember Emma?

She crushed practice. Bombed meets.
No plan. No phases. No taper.

Don't let your swimmers be Emma.

The Season Starts in 3 Weeks.

This is your FINAL opportunity to plan properly.

You've learned the system. Now make the commitment.

I wrote the book I wish I had when I started: PERIODISATION - A SWIM COACHES GUIDE.

32 years of coaching. Hundreds of national records.

🔗 Link in bio to get your copy.

SwimTraining Coaching AthleteDevelopment

New Blog The race isn’t won in the middle of the pool. It’s won in the explosions off the walls. Master the turn to own the race. Yesterday, we mastered the launch from the block. Today, we harness t... Thanks for reading 📖

The 12 Days of (Coaching) Christmas: Day 10 – Ten Lords-a-Leaping (Off the Walls) The race isn’t won in the middle of the pool. It’s won in the explosions off the walls. Master the turn to own the race. Yesterday, we mastered the launch from the block. Today, we harn…

The season starts in 3-4 weeks.

This is your FINAL opportunity to plan properly. 🏊‍♂️

The Countdown:

3-4 weeks until the season starts
2-3 weeks until taper prep should begin
1-2 weeks until your first meet

Every day you delay is a day you could be building champions.

What You Should Have NOW:

✅ Macrocycle mapped
✅ Mesocycles structured
✅ Microcycles planned
✅ Taper scheduled
✅ Dryland integrated
✅ Monitoring system set up

If you're missing any of these, you're behind.

The Final Checklist – What to Do THIS WEEK:

☐ Review your macrocycle – is it locked in?
☐ Check your mesocycles – are they structured?
☐ Plan your microcycles – do you know each week?
☐ Schedule your taper – count backwards
☐ Integrate dryland – connect it to the pool
☐ Plan mental training – add psychology

Don't wait. Start NOW.

The 80/20 Rule for This Week:

80% of your time should be spent on:
1. Finalising the macrocycle
2. Scheduling the taper
3. Preparing the first 4 weeks of training

Get these 3 right = 80% of your results.

Your Taper Countdown:

Championship meet: _______
21 days out: ↓ Volume 20%
14 days out: ↓ Volume 40%
7 days out: ↓ Volume 60%

Work backwards. Plan the peak.

Remember Emma?

She crushed practice. Bombed meets.
No plan. No phases. No taper.

Don't let your swimmers be Emma.

The season starts in 3-4 weeks.

If you don't have your plan yet, you're behind.

But it's not too late. Start NOW.

I wrote the book I wish I had when I started: PERIODISATION - A SWIM COACHES GUIDE.

32 years of coaching. Hundreds of national records.

Swipe through to see the full breakdown. 👉

🔗 Link in bio to get your copy.

SwimBook SwimTraining Coaching AthleteDevelopment

Your macrocycle is the foundation of your season.
Get it right, and everything else follows.
Get it wrong, and nothing else matters. 🏊‍♂️

What is a Macrocycle?

A long-term training cycle – typically 1 season or 1 year.

For a swim coach, your macrocycle is the plan from September to the championship meet.

It's the BIG picture.

The 4 Phases of a Macrocycle:

PHASE 1: GENERAL PREPARATION (8-12 weeks)
Focus: Aerobic base, technique, strength
Key Workouts: 5x300m @ 70%, 30x100m @ 70%
Don't rush this phase. It's the FOUNDATION.

PHASE 2: SPECIFIC PREPARATION (6-8 weeks)
Focus: Race-pace, power, lactate tolerance
Key Workouts: 16x50m @ 100m pace, 8x100m @ 200m pace
This is where champions are built.

PHASE 3: COMPETITION (4-6 weeks)
Focus: Sharpening, mental prep, tapering
Key Workouts: 8x25m @ 95%, Race rehearsal sets
Everything comes together here.

PHASE 4: TRANSITION (2-4 weeks)
Focus: Active recovery, mental reset
Rule: No structured swimming for 2 weeks
Prevent burnout.

The season starts in 4-5 weeks.

Lock in your macrocycle NOW.

I wrote the book I wish I had when I started: PERIODISATION - A SWIM COACHES GUIDE.

32 years of coaching. Hundreds of national records.

Swipe through to see the full breakdown. 👉

🔗 https://amzn.eu/d/08zmBOep

SwimBook SwimTraining Coaching AthleteDevelopment

Your macrocycle is the foundation of your season.
Get it right, and everything else follows.
Get it wrong, and nothing else matters. 🏊‍♂️

What is a Macrocycle?

A long-term training cycle – typically 1 season or 1 year.

For a swim coach, your macrocycle is the plan from September to the championship meet.

It's the BIG picture.

The 4 Phases of a Macrocycle:

PHASE 1: GENERAL PREPARATION (8-12 weeks)
Focus: Aerobic base, technique, strength
Key Workouts: 5x300m @ 70%, 30x100m @ 70%
Don't rush this phase. It's the FOUNDATION.

PHASE 2: SPECIFIC PREPARATION (6-8 weeks)
Focus: Race-pace, power, lactate tolerance
Key Workouts: 16x50m @ 100m pace, 8x100m @ 200m pace
This is where champions are built.

PHASE 3: COMPETITION (4-6 weeks)
Focus: Sharpening, mental prep, tapering
Key Workouts: 8x25m @ 95%, Race rehearsal sets
Everything comes together here.

PHASE 4: TRANSITION (2-4 weeks)
Focus: Active recovery, mental reset
Rule: No structured swimming for 2 weeks
Prevent burnout.

The season starts in 4-5 weeks.

Lock in your macrocycle NOW.

I wrote the book I wish I had when I started: PERIODISATION - A SWIM COACHES GUIDE.

32 years of coaching. Hundreds of national records.

Swipe through to see the full breakdown. 👉

🔗 Link in bio to get your copy.

SwimBook SwimTraining Coaching AthleteDevelopment