Programs
FBST swimming programs are designed to increase skill development and fitness. Low swimmer to coach ratio ensures that swimmers receive the very best instruction. A swimmer's age, ability, goals and other activities influence which program is best for each swimmer.
**We are offering many NEW programs for 2007-2008!** Click here for the practice schedule!
Senior National(Offered at George Washington Rec. Ctr. and Mt. Vernon Rec. Ctr.) This program provides up to 8 workouts a week. It is intended for the serious swimmer, who is committed to swimming as their sole sport and has aspirations of obtaining the USA National Championship Swim Competitions and swimming at the collegiate level. Ages 13 and older will be considered for this group. Required Equipment: Fins, kickboard, pull bouy, paddles, stretch cords (surgical tubing), jump rope |
Junior National(Offered at George Washington Rec. Ctr. and Mt. Vernon Rec. Ctr.) This program provides up to six workouts a week. It allows the swimmer the ability to participate in other sports outside of swimming, yet provides a solid foundation to training for swimming and a launching pad for the Senior National Program if desired. Required Equipment: Fins, kickboard, pull bouy, paddles, stretch cords (surgical tubing), jump rope |
Fall Senior Development/High School Prep(Offered at George Washington Rec. Ctr.) This program is designed to prepare the high school swimmer for their season from November-February, or the middle school student who is participating in other sports throughout the year. There are upwards of 4-6 workouts a week. The intent of this program is to offer the swimmers serious stroke refinement and racing strategy. Required Equipment: swim suit, cap, goggles |
High School Season Maintenance(Offered at George Washington Rec. Ctr.) This program meets once a week during high school season. It allows a much smaller coach to swimmer ratio once a week to maintain the quality of stroke mechanics and racing strategy for the high school or middle school swimmer. Required Equipment: Contact
coach. |
Spring Senior Development/Summer Prep(Offered at George Washington Rec. Ctr.) This program meets up to 4-6 workouts a week after the high school season is completed. It continues the progression of stroke mechanics, starts, turns and speed work. It is an excellent way to stay sharp and be ready for the summer league season. Required Equipment: Contact
coach. |
Age Group I(Offered at George Washington Rec. Ctr. and Benyaurd Pool) This group offers 4 workouts a week and is the launching pad to the junior and senior national programs. Emphasis is to instruct the FBST System of swimming. There are aerobic and anaerobic training methods being instructed and racing strategy. Stroke mechanics are the main goal. Each practice is 1 hour and 45 minutes in length. Required Equipment: FBST
swim cap, FBST racing swim suit, goggles, FBST T-shirt, fins,
paddles-Speedo stroke master (consult your coach before buying
the fins and paddles), FBST jacket - sweats |
Age Group II(Offered at George Washington Rec. Ctr. and Benyaurd Pool) This group offers a launching pad to Age Group 1. There are 4 workouts offered per week. The emphasis is stroke mechanics and an introduction to training methods and the FBST System. Each practice is 1 hour and 30 minutes long. Required Equipment: FBST
swim cap, FBST racing swim suit, goggles, FBST T-shirt, fins |
Age Group III(Offered at George Washington and Benyaurd Pool) The group is the launching pad to Age Group 2. There are 3 workouts offered per week. The entire practice is dedicated to stroke mechanics, stroke theory and the FBST System. Starts and turns are emphasized quite a bit. Each workout is 1 hour and 30 minutes in length. Required Equipment: swim
suit, cap, goggles |
Age Group IV(Offered at George Washington and Benyaurd Pool) This program is the introduction to competitive swimming and the FBST System. There are 3 workouts offered per week. The entire practice is dedicated to stroke mechanics and introduction to racing. Starts and turns are strongly emphasized. Each workout is 1 hour long. Required Equipment: swim
suit, cap, goggles |
Shark School(Offered at Benyaurd, George Washington, Lee District, Mt. Vernon, South Run) We offer many different Shark School Sessions at several facilities. This year we are offering an early release Shark School for elementary students on Monday in order to satisfy the demand of a wholesome activity immediate after school commences during the noon hour. We are also offering our regular evening Shark Schools that lasts from September-May and well as Short Session Shark Schools for the fall months and a separate Shark School during the spring months. The intent of Shark School is to provide the appropriate development for the swimmer just out of lesson and/or offer an aquatic activity for a young summer league swimmer to maintain their progression through the non-summer months. The FBST System is the sole purpose of Shark School. Swimmers older than 12 should consider the Senior Development Programming. Required Equipment: swim suit, cap, goggles |
MastersDesigned for anyone interested - beginners with low impact fitness plan to seasoned collegiate level athletes. There is plenty of room to apply the latest concepts and techniques. Current swimmers range from beginners, former summer leaguers, former AAU/USA Swimmers, former collegiate swimmers and tri-athletes. All are welcome! Click here for full details, including dues and practice schedules. |
Team Equipment
Sport Fair is the official outfitter of FBST, supplying all team apparel and equipment. Sport Fair is located at 5121 N. Lee Hwy., Arlington, VA 22207, (703) 524-9500.
Gary Ramsey, owner of Sport Fair, comes to the Benyaurd Pool to take orders one Saturday morning each fall. (Date is determined at the beginning of the season.) Apparel and equipment may also be purchased directly from the store.
Practice Locations
FBST utilizes swimming pools at:
- Benyaurd Pool - Fort Belvoir
- George Washington Recreation Center
- Lee District Recreation Center
- Mount Vernon Recreation Center
- South Run Recreation Center
The FBST Board of Directors work with the administration of Fort Belvoir to maintain ease of access at these times of heightened security. Cars need to be registered and drivers need to carry government issued identification, such as a valid driver's license, in order to access Fort Belvoir facilities. As these requirements change, team members will be notified.
Ft. Belvoir Access
Procedure for Acquiring Post Pass
The Rec. Centers are open to the public and can be accessed by all. If you do not have access privileges to Ft. Belvoir you may obtain a long-term Post pass by following the procedures below.
FBST generates and submits a list of all registered swimmers and their designated drivers to the Post Commander for the purpose of issuing long-term passes. As new completed registration agreements are received by the FBST bookkeeper, the FBST Pass List is updated, usually within a couple days. Please ensure that all drivers for your swimmer are listed on the registration agreement under Driver Information.
Long-term passes are available at Tulley Gate between 5AM - 7PM, Monday - Friday. It is highly suggested that you call the Tulley Gate at (703) 806-8492 prior to making the drive there. Day Passes are available at Pence Gate after hours, weekends and holidays. Please refer to map of Fort Belvoir.
You must take the following information with you:
- Vehicle registration
- Proof of insurance
- Two forms of photo ID (e.g., driver's license, passport, student ID)
AVAILABLE PROGRAMS:
Fall Senior Development/
High School Prep
High School Season Maintenance
Spring Senior Development/Summer Prep
INFORMATION:
REGISTRATION:
2008-2009
complete
registration
form