Desire, Conditioning, Speed…

FLYING GULL AQUATIC CLUB 2009-2010
AGE GROUP SWIM TEAM PROGRAM ANNOUNCEMENT

Our swim team program is divided into two seasons annually: Short Course, from early September through the end of March and Long Course, April through July. Practices during the Short Course season are held at Fairland Aquatic Center in Laurel and Takoma Aquatic Center, just south of Silver Spring. Practices during the Long Course season are held at Fairland Aquatic Center and Ellen Linson Pool, an outdoor 50 meter pool in College Park.

• Level 1 registration includes Short Course season & Spring Swim School only.
  No summer programming.
• Levels 2, 3 & 4 are required to register for a minimum of 9 months, which includes   Short Course & Spring Long Course. Summer Long Course remains optional.
• Level 5 is required to register on a year round basis.

2009-2010 Program Fees

SHORT COURSE SEASON

Level 1 Monday 9/21/09 – Wednesday 3/14/10
Levels 2 & 3 Monday 9/14/09 – Sunday 3/28/10
Level 4 Tuesday 9/1/09* – Sunday 3/28/10
Level 5 Tuesday 9/1/09* – Sunday 3/28/10

*1st week Tuesday 9/1, Wednesday 9/2 & Thursday 9/3 is evening practice at Linson

LONG COURSE SEASON

Spring session:

Level 1 Monday 4/19/10 – Thursday 6/03/10 (Swim school only)
Level 2 & 3 Monday 4/12/10 – Thursday 6/10/10
Level 4 & 5 Monday 4/5/10 – Sunday 6/13/10

Summer session:

Level 1 n/a
Level 2-5 Monday 6/14/10 – Friday 7/30/10

OFF DAYS will be scheduled for Thanksgiving, winter break, New Year’s Day, spring break, and Memorial Day. Senior Levels 4 & 5 may be offered optional practices at these times.

Training

Our training plan revolves around five components of training: active stroke & race technique, passive stroke & race technique, aerobic fitness, speedwork, and land-based training. Fundamental stroke mechanics and general aerobic fitness form a foundation at the younger ages. Advanced stroke technique and intensified aerobic training are phased into the middle age groups. By the time our swimmers ascend to the senior level, they undergo all components on a weekly basis.

Further breakdown of training components:

A1 – low to moderate aerobic; continuous to semi-continuous
A2 – moderate aerobic to anaerobic threshold; semi-continuous; short recovery
A3 – VO2 max; fast swims; moderate to high recovery
AT – active technique; skill specific instruction
DL – dryland; limbering, shoulder strength, core strength, plyometrics, and yoga
PT – passive technique; drills and progressions
RT – race technique; includes starts and turns
SP – speedwork; racing games, test sets, timed swims