Practice Schedule
Welcome to the 2011-2012 swim season. We have practices every day of the week. Create a schedule that fits your lifestyle...and we'll see you at the pool!
Please note that we do not swim on statutory holidays
| Practice | Sep - June | July - Aug | Coach |
| Monday | 6 am - 7 am | 6 am - 7 am | Patrick |
| Tuesday | 6 am - 7 am | 6 am - 7 am | Chelsea |
| Tuesday | 8 pm - 9:30 pm | 8 pm - 9 pm | Iga |
| Wednesday | 6 am - 7 am | 6 am - 7 am | Niall |
| Thursday | 6 am - 7 am | 6 am - 7 am | Chelsea |
| Thursday | 8 pm - 9:30 pm | 8 pm - 9 pm | Iga |
| Friday | 6 am - 7 am | 6 am - 7 am | Jason |
| Saturday | 7 am - 8:30 am | 8:30 am - 10 am | Ken / David |
| Sunday | 9:15 am - 10:45 am | -- | Glenn |
Note: Pool doors now open earlier! Members can be on deck by 5:45 AM weekdays.
2011-2012 Coaching Plan
The following plan details the focus of the coaches during specific time frames in the season, listing some key activities the coaches will focus on. The purpose is to ensure the members receive a consistent message. Individual coaches will provide their own workouts, drills and styles.
Weekly Plan
Though coaches plan workouts, plan of weekly intensity of morning workouts follows (on scale of 1-10). This will allow frequent swimmers recovery time, and coaches can plan workouts based on target intensity.
| Monday | 8 |
| Tuesday | 7 |
| Wednesday | 7 |
| Thursday | 8 |
| Friday | 7 |
| Saturday | 9 (1.5hr) |
| Sunday | 10 (1.5hr) |
| Tuesday/Thrsday evenings | 6 (1.5hr) |
September - January (short course)
Focus:
- Endurance
- Skill Development
- Lane coaching
Activities:
- Pro-active coaching phase on all details
- Swim meter volume – aerobic sets (2500 – 3000m/hr practice, 4000-5000m/1.5 hr)
- Stroke/turn/start/some drill – explain purpose of each activity, especially to newer or less experienced members
- Lane etiquette/use of pace clock for proper lane spacing/lane cohesion
- Setting base times for swimmers in specific sets for future comparison (e.g. – 10 x 100m free on 1:40 for lane 2)
- Proper use of fins/pull buoys (i.e. as aids, not always in use)
- Some speed work – important to build speed throughout season
- Members should also ask coaches for feedback on strokes.
- Board members are asked to monitor and report back to the Coach Coordinator if improvements can be made during this period.
Introduction to swim-meet activities
- Race simulation, relays in preparation for Pop Sidwell Meet (November).
- Coaches to pick days to do special workouts – ie offer members opportunity to work on stroke, drill, use mirrors etc.
- Divide workout into those that want that, and those that want standard workout. Put workout on board for those that want to just swim, and concentrate and coach members doing the special workout
- Proactive coaching on all details of swimmer's stroke and lane etiquette.
Holiday Training Camp, December 28 – December 31 (short course)
- Regular coaches
- Guest coaches
- 2 hour workouts – dryland and swimming
- Stroke/turn demonstrations
- Video analysis of swimmers
- Use mirrors for stroke correction
February - March (short course and long course, as available)
Focus: Intensity Training
Activities:
- Speed sets,
- Longer interval rest
- Preparation for Provincial meet (April 2010)– stroke specialization sets
April (long course)
Focus: Preparation for Provincial meet (April 21 and 22, 2012)
and Nationals (May 18-21, 2012 in Kelowna BC).
Activities:
- Speed sets, longer interval rest
- Stroke specialization sets
May – August
Focus:
- Continue intensity for Nationals swimmers until mid May, with taper for Nationals, or
- Triathlon season training, or
- Off season training
Activities:
- Longer distance/aerobic sets, more freestyle focus
- Combination strokes/drills/off season dryland exercise recommendations
