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Level IV

Level IV- (Ages 13-up) Advanced; Individualized training plans for experienced swimmers who participate in multiple activities. Includes dryland training. Minimum 2 practice requirements. Competition recommended.

Swimmers are required to have a pull buoy and fins

2010-2011 Short Course Season
Tuesday 9/7/10 – Sunday 4/03/11 @ Fairland Aquatic Center

Monday 7:00-8:30 pm
Tuesday 5:00-6:30 am
Wednesday 4:00-6:30 pm
Thursday 5:00-6:30 am
7:00-8:30 pm
Friday 5:00-6:30 am
Sunday 8:00-10:00 am

LONG COURSE SPRING 2011
PRACTICE SCHEDULE @ Fairland Aquatic Center & Takoma
Monday 4/11/11 – Sunday 6/19/10

Monday 7:00-8:30 pm Fairland Aquatic Center
Tuesday 5:00-6:30 am Fairland Aquatic Center
5:30-8:00 pm Fairland Aquatic Center
Wednesday 4:00-6:30 pm Fairland Aquatic Center
Thursday 5:00-6:30 am Fairland Aquatic Center
Friday 5:00-6:30 am Fairland Aquatic Center
7:00-8:30 pm Takoma Aquatic Center
Sunday 8:00-10:00 am Fairland Aquatic Center

LONG COURSE SUMMER 2011
PRACTICE SCHEDULE @ Fairland Aquatic Center & Linson Pool
Monday 6/20/11 – Friday 7/29/11

Monday 7:00-8:30 pm Fairland
Tuesday 6:30-8:30 am Linson
Wednesday 6:30-8:30 am Linson
Thursday 6:30-8:30 am Linson
6:30-8:00 pm Fairland
Sunday 9:00-11:00 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