Flying Gull Aquatic Club - fgac swim Swimming Club Competitive Swimming Training Exercise Competition Fitness Swimming USA Swimming Program Montgomery Howard Prince Georges Anne Arundel Maryland Potomac Valley Swimming Shoes Suits Towels National Swimmmer

Level 1 l Level 3 l Level 4 l Level 5 Level II
Level II - (Ages 8-11) Intermediate; Advanced hydrodynamics and fundamental stroke mechanics. Introduce aerobic training and race technique. Must be proficient in all 4 strokes. No practice or competitive requirements.

Swim Fins Required

2011 -2012 SHORT COURSE SEASON
Monday 9/19/11 – Sunday 3/25/12
PRACTICE SCHEDULE @ Fairland Aquatic Center & Takoma Aquatic Center

Monday 7:00-8:30 pm (Level 2A only) Fairland Aquatic Center
Tuesday 6:30-8:00 pm Fairland Aquatic Center
Thursday 5:30-7:00 pm Fairland Aquatic Center
Friday 7:00-8:30 pm (Level 2B only) Takoma Aquatic Center
Sunday 10:00-11:30 am Fairland Aquatic Center

SPRING LONG COURSE SEASON 2012
Monday 4/16/12 - Thursday 6/07/12
PRACTICE SCHEDULE @ Fairland Aquatic Center & Takoma Aquatic Center

Tuesday 6:00-7:30 pm Fairland Aquatic Center
Friday 7:00-8:30 pm (2A & 2B) Takoma Aquatic Center
Sunday 10:00-11:30 am Fairland Aquatic Center

SUMMER LONG COURSE SEASON 2012
Monday 6/11/12 - Thursday 7/26/12
PRACTICE SCHEDULE @ Fairland Aquatic Center

Monday 7:00-8:30 pm Fairland
Thursday 5:30-7:00 pm Fairland
Sunday 9:00-10:30 am Fairland

A1 – Low to moderate aerobic – continuous to semi-continuous
A2 – Moderate to high aerobic – semi-continuous to HVR @ low rest
A3– Anaerobic threshold to VO2 max – fast swims @ high rest
AT – Active technique – skill specific instruction
DL – Dryland
PT – Passive technique – drills and progressions
RT – Race technique – includes starts and turns
SP – Speedwork – racing games, test sets, timed swims