2023 - 24 CUB RUN (CR) PRACTICE SCHEDULE
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Program begins September 11, 2023

Cub Run Coaching Staff

Dan Earle, Reid Owen: mornings
Rick Stakel, Reid Owen, James Zenyuh, Will Steinhilber:  afternoons

Program Description

• Age 13-18
• 11-month, high intensity aerobic training program designed to prepare swimmers to qualify for and compete in regional and national level competitions. 
• Swimmers are expected to train 6 practices a week.  (Minimum of 5 required).
• Doubles practices offered in afternoon during pre and post High School season.  During HS season swimmers are expected to double with their HS teams as necessary.
• Dry land training expected 3 x per week.  Plans are available upon request and encouraged.
• Participation in swim meets is required.
• Regular competition expected.
• Swimmers are expected to participate in the highest level meet for which they have qualified.
• Registration for this group requires coach approval.

 Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

BASE ABILITY LEVEL TEST SETS

• 12 x 100 Free on 1:15 for Girls and on 1:10 for Boys
• 3 x 400 IM on 6:00
• 8 x 100 Kick on 1:45 

And one of the following:

• 8 x 100 Back on 1:30
• 8 x 100 Breast on 1:40
• 6 x 100 Fly on 1:30

IMPORTANT NOTE:  During High School swim season, (mid-Nov. thru mid-Feb.) due to temporary reduced lane space on M-T-Ths, all afternoon swimmers are required to use Wednesday, Friday and Saturday as 3 of their 4-5 day weekly schedule and/or use morning practices. A max. of 8 swimmers is permitted on M-T-Th during this annual restricted availability time.  The coach will facilitate the assignment of swimmers to specific days during this time. Use of MORNINGS during the 12 week H.S. is encoraged and recommended by the coaching staff and serves as an excellent transition to the Marlins SENIOR swim program.

Program Description

• (Ages 11- 14).  11-month program.  RECOMMENDED but NOT REQUIRED: 11-12s afternoons - 13-14s mornings
• YOU choose any 4 or 5 practices per week.   (Choose all mornings or all afternoons). Chart will indicate when specific days are FULL.  
• 11-12 yr. old swimmers must have at least two Age Group Champs times to be eligible.
• Requires strong understanding of stroke mechanics.
• Requires physical and mental readiness for more intense aerobic conditioning.
• Regular competition expected.
• Dry land training expected 3 x per week.  Plans are available upon request and encouraged.
• Registration for this group requires coach approval.

Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups. In addition, swimmers need to have swum 200/500 free, 200 IM, 200 back and 200 breast in a swim meet.

BASE ABILITY TEST SETS

• 10 X 100 Free on 1:30
• 4 X 200 I.M. on 3:30
• 6 x 100 Kick on 2:10

And one of the following:

• 6 x 100 Back on 1:45
• 6 x 100 Breast on 2:00
• 6 x 100 Fly on 2:00

SS
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4:30-6:00 a.m.

4:30-6:00 a.m.

4:30-6:00 a.m.

4:30-6:00 a.m.

Program Description

• For swimmers age 13-18 who are unable to commit to the Senior Gold or Senior Prep Gold minimum training or competition expectations but who want to train at a higher level.
• Must meet the Senior Prep Gold base ability test standards. (See above)
• YOU choose any 3 or 4 practices per week 9-month options. Chart will indicate when specific days are FULL. 
• 4 practice per week 11-month option. 
• Morning only program.
• Regular competition expected.
• Dry land training encouraged 3 x per week.  Plans are available upon request and encouraged.
• Goal of program is to maintain a high level of conditioning and technique work with the potential to transition to the Senior Gold program if/when ready.

Eligibility Requirements:

Same as SPG

4:30- 6:00 a.m.

6:30-8:00 p.m.

FULL

6:30-8:00 p.m.

FULL

6:30-8:00 p.m.

FULL

6:30-8:00 p.m.

FULL

4:00-5:30 p.m.

FULL

Program Description

• Ages 9-12  (13 with coach approval)
• 11 -month program.
• YOU choose any 3 or 4 X per week. Chart will indicate when specific days are FULL. 
• GOAL of program is to produce PVS Junior Olympic level swimmers & to prepare swimmers for advancement to the Marlins higher level Sen-Prep programs. 
• Aerobic training program that places an emphasis on conditioning, stroke technique and racing skills, developing proficiency in all four strokes and preparation for monthly local age group competitions.
• Dry land training expected/encouraged 3 x per week.  Plans are available upon request.
• Due to the popularity of the Cub Run AGAD afternoon program and limited lane space, SWIMMERS WHO COMPETE IN LESS THAN 18 INDIVIDUAL EVENTS (ex. 3 meets X 6 events) DURING THE SEASON WILL NOT BE ELIGIBLE TO REGISTER UNTIL JUNE 15TH OF THE FOLLOWING SEASON.  (AGAD is not a maintenance program)

Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

BASE ABILITY LEVEL TEST SET

• 10 x 50 free on 1:00
• 4 x 100 IM on 2:20
• 6 x 50 Kick on 1:20

And two or more of the following

• 6 x 50 Back on 1:05
• 6 x 50 Breast on 1:10
• 4 x 50 Fly on 1:10

5:30-6:30 p.m.

FULL

5:30-6:30 p.m. 

FULL

5:30-6:30 p.m.

FULL

5:30-6:30 p.m.

FULL

8:00- 9:00 a.m.

7:15 - 8:15 p.m.

Almost Full

7:00-8:00 p.m.
 
FULL

7:15 - 8:15 pm.

Almost Full

7:00-8:00 p.m.

FULL

Program Description

• Ages 7-11 
• YOU choose any 2 or 3 practices per week   (M-W or T-TH)  Sat. must be third day.  Chart will indicate when specific days are FULL. 
• 9 or 11-month Mild intensity training program.
• Basic aerobic swimming is introduced at this level with continued emphasis on developing sound training habits. 
• PRIMARY FOCUS ON STROKE MECHANICS for all 4 strokes, starts and turns.  "I.M. STRONG"
• Dry land training encouraged 3 x per week (Body Weight Conditioning Exercises).  Plans are available upon request.
• Swimmers are encouraged to participate in approximately one meet per month pending eligibility.
• Due to the popularity of the Cub Run AGSD program and limited lane space, SWIMMERS WHO COMPETE IN LESS THAN 15 INDIVIDUAL EVENTS (ex. 5 meets X 3 events) DURING THE SEASON WILL NOT BE ELIGIBLE TO REGISTER UNTIL JUNE 15TH OF THE FOLLOWING SEASON.  (AGSD is not intended as a maintenance program,  See SC60).
• GOAL of program is to produce PVS Junior Olympic level qualifiers and to instill a love for the sport and training.

Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

BASE ABILITY LEVEL TEST SET

• 6 x 50 Free on 1:15
• 1 x 100 IM without stopping and reasonable understanding and performance of all 4 strokes.
• Demonstrate ability to do forward start from starting blocks.

5:30-6:30p.m.

Program Description

• Ages 7-8
• 9-month program.
• 3 practices per week.   Chart will indicate when program is FULL.     
• 50% focus on technique development and instruction. 50% conditioning and physical/mental preparation for advancement to the AGSD level.
• Mighty Marlins groups are kept small (8 - 10 max. per lane) with one certified coach/instructor and one Potomac Marlins Senior level (15 & Over) swimmer assistant per group for lager groups.
• Regular swim meet participation is expected.
• Must have at least one year of Summer League or USAS league experience.
• MUST HAVE COACH APPROVAL with Placement Evaluation.  Contact Coach Reid Owen for more info. 

BASE ABILITY TEST SET

• 4 X 50 free on 1:30 interval.  Ability to do LEGAL 25 yard swims of Back, Breast, and Fly without stopping or assistance.
• Ability to do a forward start from the side of the pool.

5:30-6:15 p.m.

FULL

5:30-6:15 p.m.

FULL

6:30-7:15 p.m.

6:15-7:00 p.m.

6:30-7:15 p.m.

6:15-7:00 p.m.

Program Description

• Ages 5-8
• 9-month program.
• YOU choose any 2 practices per week.  (M - W or T - TH ).  Chart will indicate when specific days are FULL.  A third day option may be available if other programs are not FULL.   
• 75% focus on technique development and instruction. 25% conditioning and physical/mental preparation for advancement to the AGSD level.
• Mighty Marlins groups are kept small (8 - 10 max. per lane) with one certified coach/instructor and one Potomac Marlins Senior level (15 & Over) swimmer assistant per group for lager groups.
• MM groups are arranged into similar ability levels when necessary ranging from novice level with minimal or no competitive experience through more advanced swimmers with 1-2 seasons of competitive experience.
• Swim meet participation is NOT required, however, it is encouraged.
• Additional practices per week may be available if interested.  Contact Coach Reid Owen for more info.  

BASE ABILITY TEST SET

• 1 X 25 Free & 1 X 25 Back without assistance (lane rope, bottom of pool, etc...) or stopping.
• Ability to do a forward start from the side of the pool.
• Understanding and performance of symmetrical Breaststroke and Butterfly arm and leg motion. Does not have to be 100% legal.

SC(60)
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8:00-9:00 p.m.

8:00-9:00 p.m.

Program Description

• Ages 11-14.  (9-10 yr olds should be chosing AGSD)
• 9 - month program. 
• YOU choose any 2 or 3 practices per week. Chart will indicate when specific days are FULL.
• 60 min. practices.
• Swimmers are eligible AND gently encouraged to participate in swim meets during the season.
• Mild intensity training program with continued emphasis on developing sound training habits.  Primary focus on stroke mechanics for all 4 strokes, starts and turns. Basic aerobic swimming is continued at this level.
• For 11-15 yr. old swimmers who have NOT met the Senior Gold, Senior Silver, Sen-Prep GOLD expectations or 11-12 year olds who have not met the AGAD expectations and who are not primarily interested in competition.
• Silver Conditioning swimmers must, however, meet the AGAD eligibility requirements. (See AGAD above)
• Goal of program is to improve conditioning and stroke technique and to transition swimmers to higher level programs if/when ready.

SC(90)
Register Here
 

4:30-6:00 a.m.

4:30-6:00 a.m.

4:30-6:00 a.m.

4:30-6:00 a.m.

Program Description

• Ages 11-18.  (9-10 yr olds should be chosing AGSD)
• 9 - month program. 
• YOU choose ay 2 or 3 practices per week. Chart will indicate when specific days are FULL. 
• 60 or 90 min. practices.  (3 X per week recommended for 13-18 yrs.)
• Swimmers are eligible AND gently encouraged to participate in swim meets during the season.
• Mild intensity training program with continued emphasis on developing sound training habits.  Primary focus on stroke mechanics for all 4 strokes, starts and turns. Basic aerobic swimming is continued at this level.
• For 13-18 yr. old swimmers who have NOT met the Senior Gold, Senior Silver, Sen-Prep GOLD expectations and who are not primarily interested in competition.
• Silver Conditioning swimmers must, however, meet the AGAD eligibility requirements. (See AGAD above)
• Goal of program is to improve conditioning and stroke technique and to transition swimmers to higher level programs if/when ready.

HSC
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8:00-9:00 p.m.

8:00-9:00 p.m.

REGISTRATION DOES NOT OPEN UNTIL August 1st.

Program Description

• Swimmers must be active participants in their H.S. Swim team programs.  (9th-12th grade)
• Focus on developing & maintaining cardiovascular base and stroke technique refinement.
• Offered in two partial season sessions.
  1. 9 WEEKS:  Pre- H.S. season (early Sept. through early Nov.)
  2. 20 WEEKS: Full Season (early Sept. through early Feb.)
• Choose 2 practics per week.  Chart will indicate when specific days are FULL. 
• SWIMMERS ARE ELIGIBLE & ENCOURAGED TO COMPETE IN USAS MEETS.
• Must meet AGAD Base Ability Standards.
• HSC swimmers do NOT get outfitting packages.  If desired, swimmers may purchase team items at SPORT FAIR.