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 V

Level V- (Ages 14-up) Advanced; Regional and National qualifying aspirations. Includes dryland training. Competition required.

High school Sophomores & under - 5 practices per week required

High school Juniors and Seniors - 6 practice per week required
It is strongly recommended that within the weekly attendance plan for either group, swimmers do not miss more than 2 days in a row of practice.

Swim Fins Required

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

Monday 6:00-8:00 pm
Tuesday 5:00-6:30 am
5:30-8:00 pm
Wednesday 4:00-6:00 pm
Thursday 5:00-6:30 am
5:30-8:00 pm (6:00-8:30 pm during HS season)
Friday 5:00-6:30 am
Sunday 8:00-10:30 am

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

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

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

Monday 6:00-8:00 pm Fairland
Tuesday 6:30-8:30 am Linson
5:30-8:00 pm Fairland
Wednesday 6:30-8:30 am Linson
Thursday 6:30-8:30 am Linson
5:30-8:00 pm Fairland
Friday 6:30-8:30 am Linson
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