PNSC SEASON PLAN1st Term 2019/2020

September, 3rd – January 31st

PNSC COACHING STAFF2019/2020

Coaches

9

Assistant Coaches

9

Junior Leaders

17

PNSC SWIMMERS

• 225

GROUPS

• YELLOW

• GREY

• RED

• BLUE

GOALS

• Improve swimming skills within the BCSSA guidelines

• Develop leadership, team spirit and sportsmanship

• Promote healthy lifestyle

PRACTICES

• Swimmers are allowed tochoose 2 practices a week

Yellow & Grey - Periodization 1st Term

Yellow & Grey: 2 weeks per stroke (Sept 3-Oct 27)

• 1st week primary stroke: quality, drills (10-15 minutes introduction secondary stroke)

• 2nd week: racing skills, speed/aerobic workout (15-20 minutes secondary stroke)

• 9th week: IM/speed – Time Trials, Saturday November 2nd

• 3 weeks, building endurance – Mile Swim, Saturday November 23rd

• Dec: 1 week per stroke – 100 IM Time Trial (2nd week in December)

• Jan: 1 week per stroke racing skills, speed/aerobic workout (15-20 minutes secondary stroke)

Yellow & Grey - Periodization 1st TermDate Phase Number of

weeksEnergy system

Sessions Main Appointment

Sept 3 – Nov 3 Phase 1 9 8 quality10 speed/aerobic

18 Time Trial, Nov 2

Nov 4 – Nov 24

Phase 2 3 6 aerobic 6 Mile Swim, Nov 23

Nov 25 – Dec 22

Phase 3 4 4 quality4 speed

8 100 IM Time Trial, 2nd week in December

Jan 6 – Jan 31 Phase 4 4 4 quality4 speed/aerobic

8

Red & Blue - Periodization 1st Term

Red & Blue: 1-2 weeks per stroke

• 4 weeks aerobic/threshold

• 4 weeks speed/threshold

• 9th week: Tapering/IM/Main Stroke - Time Trials, Sunday November 3rd

• 3 weeks, aerobic/threshold workout – Mile Swim, Saturday November 23rd

• Dec: 1 week per stroke – 200 IM Time Trial (2nd week in December)

• Jan: 4 weeks aerobic/threshold

Red & Blue - Periodization 1st TermDate Phase Number of

weeksEnergy system Sessions Main

Appointment

Sept 3 – Sept 29

Phase 1 4 4 aerobic4 threshold

8

Sept 30 – Nov 3

Phase 2 5 8 speed 2 threshold

10 Time Trial, Nov 2

Nov 4 – Nov 24

Phase 3 3 2 aerobic 4 threshold

6 Mile Swim, Nov 23

Nov 25 – Dec 22

Phase 4 4 2 aerobic 2 threshold 4 speed

8 200 IM Time Trial, 2nd week in December

Jan 6 – Jan 31 Phase 5 4 4 aerobic 4 threshold

8

Upcoming events

Sat, Nov 2

5:00-7:15 PM

(Yellow & Grey)

6:45-9:15 PM

(Red & Blue)

TIME TRIALS Sat, Nov 24

7:00-9:30 PM

(3 heats)

MILE SWIM

GROUP DISTANCES

YELLOW 50 m freestyle50 m backstroke50 breaststroke25 m fly

GREY 50 m freestyle50 m backstroke50 breaststroke50 m fly

TIME TRIALS PROGRAM (Yellow & Grey)

TIME TRIALS PROGRAM (Red & Blue)GROUP DISTANCES

RED 50 m freestyle50 m backstroke50 m breaststroke50 m fly 100 m IM

BLUE 50 m freestyle50 m backstroke50 m breaststroke50 m fly 100 m IM

PNSC TIME TRIALS FACTSAll the swimmers

are highly encouraged to

participate.

This is a great opportunity to

accumulate volunteer hours.

This event is mandatory for all

the Assistant Coaches and Junior

Leaders.

We had a record attendance with 168

participants in November 2018.

Time Trials is twice per year (November

and May).

This a great opportunity for all the swimmers to track their progress.

6-7 lanes. Swimmers assigned to lanes and heats according to their times during the training.

MILE SWIM PROGRAM & FACTS

64 lengths (1600 m)

8 lanes, not more than 5-6 swimmers per lane

3 heats

Swimmers assigned to lanes and heats according to their times during the training.

Great opportunity to accumulate volunteer hours

All the finishers can choose to receive a certificate

We had a record of 124 finishers in November 2019

Incentive for the miler to improve the time and the “incentive bar”

PNSC Programs: Assistant CoachingPNSC offers two programs to develop the communication and collaboration skills of its swimmers

One of the programs is the Assistant Coach (AC) program, whereby swimmers who were previously Junior Leaders can apply for a paid job as close assistants to our Coaches

Our ACs are often highly independent and can help enhance our practice organization under the mentorship of our coaches

PNSC Programs: Junior LeadingThe second is the Junior Leading (JL) program, which is a volunteer program (does not guarantee an AC position)

We as a club strive to mentor our JLs to help them gain confidence in teaching, practice leadership skills, and develop soft skills

Our JLs begin to learn to be independent and can help enhance our practice organization under the mentorship of our coaches

March-April 2020

3rd Edition PNSC Swimathon

Dive Clinic & Mini-Meet

With our strong membership and commitment of our volunteers, we are looking forward to a great

start of the season!!!