2021-22 Mt. VERNON PRACTICE SCHEDULE
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COMPETITIVE PROGRAMS
SENIOR SILVER Monday Tuesday Wednesday Thursday Friday Saturday

SS
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4:30 - 6:00/15 p.m.

5:00 - 6:30 a.m.

4:30 - 6:00/15 p.m.

5:00 - 6:30 a.m.

 

6:30 - 8:00 a.m.
FBST = (SN) Senior National 4:30 - 6:00 p.m. 4:30 - 6:00 p.m.

Program Description

  • For swimmers age 13-18 who are unable to comitt to the Senior Gold or Senior Prep Gold minimum training or competition expectations but who want to train at a higher level.
  • Must meet the Senior Prep Gold base ability test standards. ( See above)
  • Choose 3 or 4 practices per week 9-month options. Chart will indicate when specific days are FULL.  (swimmer MUST let primary deck coach know which days they are choosing.  Certain days may not be available if at capacity).
  • 4 practice per week 11-month option 
  • Morning only program.
  • Regular competition encouraged.
  • Dry land training encouraged 3 x per week.  Plans are available upon request and encouraged.
  • Additional practices per week may be availbale if interested.  Contact Team Manager
  • Goal of program is to maintain a high level of conditioning and technique work with the potential to transition to the Senior Gold program if/when ready.

 

AGE GROUP 
AEROBIC DEVELOPMENT
Monday Tuesday Wednesday Thursday Friday Saturday
AGAD
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4:30 - 6:00 p.m.

5:00 - 6:30 a.m.

4:30 - 6:00 p.m.

5:00 - 6:30 a.m.

 

6:30 - 8:00 a.m.
FBST = (JN) Junior National & (AG1) Age Group 1 4:30 - 6:00 p.m. 4:30 - 6:00 p.m.

Program Description

  • Ages 9-12
  • 11 -month program.
  • Choose 3 or 4 X per week. Chart will indicate when specific days are FULL.  (swimmer MUST let primary deck coach know which days they are choosing.  Certain days may not be available if at capacity).
  • Aerobic training program that places an emphasis on conditioning, stroke technique and racing skills. 
  • Focus on developing proficiency in all four strokes and local age group competition preparation. 
  • Swimmers are strongly encouraged to participate in monthly competitions.
  • Dry land training expected 3 x per week.  Plans are available upon request and encouraged.
  • Goal is to prepare swimmers for advancement to higher level Sen-Prep programs. 
  • Additional practices per week may be availbale if interested.  Contact Team Manager

Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

BASE ABILITY LEVEL TEST SET

  • 10 x 50 free on 1:00
  • 4 x 100 IM on 2:20
  • 6 x 50 Kick on 1:20

And two or more of the following

  • 6 x 50 Back on 1:05
  • 6 x 50 Breast on 1:10
  • 4 x 50 Fly on 1:10

 

AGE GROUP
STROKE DEVELOPMENT
Monday Tuesday Wednesday Thursday Friday Saturday
AGSD
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6:00 - 7:00 p.m.

or 

7:00 - 8:00 p.m.

6:00 - 7:00 p.m.

6:00 - 7:00 p.m.

or 

7:00 - 8:00 p.m.

6:00 - 7:00 p.m.  

7:00 - 8:00 a.m.

FBST = (AG3) Age Group 3 & (AG4) Age Group 4

Program Description

  • Ages 7-11 
  • Choose 2 or 3 practices per week. Chart will indicate when specific days are FULL.  (swimmer MUST let primary deck coach know which days they are choosing.  Certain days may not be available if at capacity).
  • 9 or 11-month Mild intensity training program.
  • Continued emphasis on developing sound training habits with PRIMARY FOCUS ON STROKE MECHANICS for all 4 strokes, starts and turns.  "I.M. STRONG"
  • Basic aerobic swimming is introduced at this level.
  • Dry land training encouraged 3 x per week (Body Weight Conditioning Exercises).  Plans are available upon request and encouraged.
  • Swimmers are encouraged to participate in approximately one meet per month.
  • Additional practices per week may be availbale if interested.  Contact Team Manager

Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

BASE ABILITY LEVEL TEST SET

  • 6 x 50 Free on 1:30
  • 1 x 100 IM without stopping and reasonable understanding and performance of all 4 strokes.
  • Demonstrate ability to do forward start from starting blocks.

 

Mighty Marlins Monday Tuesday Wednesday Thursday Friday Saturday
MM
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6:15 - 6:45 p.m.

or

6:45 - 7:30 p.m.

 

6:15 - 6:45 p.m.

or

6:45 - 7:30 p.m.

  (See Audrey Moore, Geo. Wash) (See Geo. Wash)
FBST = (SS) Shark School

Program Description

  • Ages 5-8
  • 9 month program.
  • Choose 1-3 practices per week.  A minimum of 2 per week is recommended for swimmers who plan to compete. Chart will indicate when specific days are FULL.  (swimmer MUST let primary deck coach know which days they are choosing.  Certain days may not be available if at capacity).
  • 75% focus on technique development and instruction. 25% conditioning and physical/mental preparation for advancement to the AGSD level.
  • Mighty Marlins groups are kept small (8 - 10 max. per lane) with one certified coach/instructor and one Potomac Marlins Senior level (15 & Over) swimmer assistant per group for lager groups.
  • MM groups are arranged into similar ability levels when necessary ranging from novice level with minimal or no competitive experience through more advanced swimmers with 1-2 seasons of competitive experience.
  • Swim meet participation is NOT required, however, it is encouraged.
  • Additional practices per week may be availbale if interested.  Contact Team Manager

NOTE:  Mighty Marlins programs require a minimum of 4 participants to be scheduled.  If less than 4 participants the class MAY be cancelled and/or combined. 

BASE ABILITY TEST SET

  • 1 X 25 Free & 1 X 25 Back without assistance (lane rope, bottom of pool, etc...) or stopping.
  • Ability to do a forward start from the side of the pool.
  • Understanding and performance of symmetrical Breaststroke and Butterfly arm and leg motion. Does not have to be 100% legal.

 

CONDITIONING PROGRAMS
SILVER CONDITIONING Monday Tuesday Wednesday Thursday Friday Saturday
SC(90)
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4:30 - 6:00 p.m. 5:00 - 6:30 a.m. 4:30 - 6:00 p.m. 5:00 - 6:30 a.m.   6:30 - 8:00 a.m.
FBST = (JN) Junior National, (AG1) Age Group 1 &(AG2) Age Group 2 4:30 - 6:00 p.m. 5:00 - 6:30 a.m.

Program Description

  • Ages 11-18.  
  • 9 - month program. 
  • Choose 2 or 3 practices per week. Chart will indicate when specific days are FULL. (swimmer MUST let primary deck coach know which days they are choosing.  Certain days may not be available if at capacity).
  • 90 min. practices.
  • Swimmers are eligible AND gently encouraged to participate in swim meets during the season.
  • Mild intensity training program with continued emphasis on developing sound training habits.  Primary focus on stroke mechanics for all 4 strokes, starts and turns. Basic aerobic swimming is continued at this level.
  • For 13-18 yr. old swimmers who have NOT met the Senior Gold, Senior Silver, Sen-Prep GOLD expectations or 11-12 year olds who have not met the AGAD expectations and who are not primarily interested in competition.
  • Silver Conditioning swimmers must, however, meet the AGAD eligibility requirements. (See AGAD above)
  • Goal of program is to improve conditioning and stroke technique and to transition swimmers to higher level programs if/when ready.

 

 

High School Conditioning Monday Tuesday Wednesday Thursday Friday Saturday
HSC
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  5:00 - 6:30 a.m.   5:00 - 6:30 a.m.   6:30 - 8:00 a.m.
NEW
Not previously an FBST option

REGISTRATION DOES NOT OPEN UNTIL August 1st, however, program availability will not be confirmed until September 1st.

Program Description

  • Swimmers must be active participants in their H.S. Swim team programs.  (9th-12th grade)
  • Focus on developing & maintaining cardiovascular base and stroke technique refinement.
  • Offered in two partial season sessions.
    1. 9 WEEKS:  Pre- H.S. season (early Sept. through early Nov.)
    2. 20 WEEKS: Full Season (early Sept. through early Feb.)
  • Choose 2 or 3 practics per week. Chart will indicate when specific days are FULL.   (swimmer MUST let primary deck coach know which days they are chosing.  Certain days may not be available if at capacity).
  • SWIMMERS ARE ELIGIBLE & ENCOURAGED TO COMPETE IN USAS MEETS.
  • Must meet AGAD Base Ability Standards.