2025-26 MANASSAS PARK PRACTICE SCHEDULE
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Program begins September 8, 2025

Manassas Park Coaching Staff:
Will Steinhilber:  AGSD evenings
Brooke Bono:  Mighty Marlins evenings

5:45-7:15 a.m.
@ Colgan HS

7:30-9:00 a.m.

6:00-7:30 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 Requirement

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.

CONTACT COACH WILL STEINHILBER FOR ADDITIONAL PRACTICE OPTIONS

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

4:30-5:30 p.m.
@ Colgan HS

6:00-7:00 p.m.

4:30-5:30 p.m.
@ Colgan HS

6:00-7:00 p.m.

8:00-9:00 a.m.

More practice options may be added as lane space becomes available.

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.

Mighty Marlins

6:00-6:45 p.m.

6:00-6:45 p.m.

Program Description

• Ages 5-8
• 9 month program.
• Choose 1 or 2 practices per week.  A minimum of 2 per week is recommended for swimmers who plan to compete.
• 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.

BASE ABILITY LEVEL TEST SET

• 1 X 50 Free & 1 X 50 Back without stopping.
• Ability to do a forward start from the blocks.
  • Understanding and performance of symmetrical Breaststroke and Butterfly kicking motion. Does not have to be 100% legal.

SC(90)
Register Here

Opens June 15

7:30-9:00 a.m.

6:30-8:00 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.