2024-25 GEORGE WASHINGTON PRACTICE SCHEDULE
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Program begins September 9, 2024

George Washington Coaching Staff

Emily Cabral: mornings
Emily Cabral, Francisco Nieves, Kala McCarrison:  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).
• Dry land training expected 3 x per week.  Plans are available upon request and encouraged.
• Participation in swim meets is required.
• Regular competition expected.
• 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

Program Description

• (Ages 11- 14).  11-month program.
• Choose any 4 or 5 practices per week.  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.

NOTE: The AG Select Program has been absorbed into the Senior Prep Gold program.

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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4:45-6:15/30 a.m.

4:45-6:15/30 a.m.

4:45-6:15/30 a.m.

4:45-6:15/30 a.m.

6:00-8:00 a.m.

(@ Franconia)

4:30-6:00 p.m.

Program Description

• For swimmers age 13-18 who are unable to comitt 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)
• Choose 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 AND afternoon program.
• Regular competition encouraged.
• 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

4:45-6:15 a.m.

4:45-6:15 a.m.

4:45-6:15 a.m.

6:30-8:00 a.m.

(@ Franconia)

7:00-8:30 p.m.

5:00-6:30 p.m.

Program Description

• Ages 9-12
• 11 -month program.
• Choose 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 local age group competition preparation.
• Dry land training strongly encouraged 3 x per week.  Plans are available upon request. 
• Swimmers are expected to participate in monthly competitions.

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

4:15-5:15 p.m.

4:15-5:15 p.m.

5:00-6:00 p.m.

7:00-8:00 a.m.

(@ Franconia)

Program Description

• Ages 7-11 
• Choose 2 or 3 practices per week. Chart will indicate when specific days are FULL.
• 9 or 11-month Mild intensity training program.
• Continued emphasis on developing sound training habits with PRIMARY FOCUS ON STROKE MECHANICS for all 4 strokes, starts and turns.  "I.M. STRONG"
• Basic aerobic swimming is introduced at this level.
• Dry land training encouraged 3 x per week (Body Weight Conditioning Exercises).  Plans are available upon request and encouraged.
• Swimmers are expected to participate in regular swim meets.   (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 1:30
• 1 x 100 IM without stopping and reasonable understanding and performance of all 4 strokes.
• Demonstrate ability to do forward start from starting blocks.

4:30-5:15 p.m.

6:30-7:15 p.m.

4:30-5:15 p.m.

6:30-7:15 p.m.

5:15-6:00 p.m.

NOTE:  Some GW Mighty Marlins programs may be cancelled and combined with others should min. participation numbers not be reached.

Program Description

• Ages 5-8
• 9 month program.
• Choose 1-3 practices per week.  A minimum of 2 per week is recommended for swimmers who plan to compete. Chart will indicate when specific days are 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 availbale if interested.  Contact Team Manager

NOTE:  Mighty Marlins programs require a minimum of 4 participants to be scheduled.  If less than 4 participants the class MAY be cancelled and/or combined. 

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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Opens June 15

7:00-8:00 a.m.

(@ Franconia)

Program Description

• Ages 11-14 only. (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 13-18 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)
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Opens June 15

4:45 - 6:15 a.m.

6:30-8:00 a.m.

(@ Franconia)

7:00-8:30 p.m. 

Program Description

• Ages 11-18.  (9-10 yr olds should be chosing AGSD)
• 9 - month program. 
• Choose 2 or 3 practices per week  Chart will indicate when specific days are FULL.
• 90 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 13-18 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.

HSC
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Opens July 1

4:45-6:15 a.m.

6:30 - 8:00 a.m.

(@ Franconia)

7:00-8:30 p.m.

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 or 3 practics per week.   
• SWIMMERS ARE ELIGIBLE & ENCOURAGED TO COMPETE IN USAS MEETS.
• Must meet AGAD Base Ability Standards.