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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 2011-2012 Short Course Season Tuesday 9/6/11 – Sunday 3/25/12 @ Fairland Aquatic Center Monday 6:30-8:30 pm Tuesday 5:00-6:30 am Wednesday 4:00-6:30 pm Thursday 5:00-6:30 am Thursday 7:00-8:30 pm Friday 5:00-6:30 am Sunday 8:00-10:00 am LONG COURSE SPRING 2012 PRACTICE SCHEDULE @ Fairland Aquatic Center & Takoma Monday 4/09/12 – Sunday 6/10/12 Monday 6:30-8:30 pm Fairland Aquatic Center Tuesday 5:00-6:30 am Fairland Aquatic Center Tuesday 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 Friday 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 6/11/12 – Friday 7/27/12 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 Thursday 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  |
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