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 2 l Level 3 l Level 4 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

2011-2012 Short Course Season
Monday 9/6/11– Sunday 3/25/12 @ Fairland Aquatic Center

Monday 6:00-8:00 pm
Tuesday 5:00-6:30 am
Tuesday 5:30-8:00 pm
Wednesday 4:00-6:00 pm
Thursday 5:00-6:30 am
Tursday 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 2012
PRACTICE SCHEDULE @ Fairland Aquatic Center
Monday 4/09/12 – Friday 6/10/12

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

LONG COURSE SPRING 2012
PRACTICE SCHEDULE @ Fairland Aquatic Center & Linson
Monday 6/11/12 – Sunday 7/27/12

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