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!!!
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