| 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. |
| Senior National (Offered at George Washington Rec. Ctr., and Mt. Vernon Rec. Ctr.) This program provides up to 9 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. Recommended Equipment: fins, paddles, kickboard, snorkel, Tempo Trainer Optional Equipment: Contact Coach |
| Junior National (Offered at George Washington Rec. Ctr., Mt. Vernon Rec. Ctr., and Lee District 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. Recommended Equipment: fins, paddles, kickboard Optional Equipment: Contact Coach |
| Fall Prep/High School Prep (Offered at George Washington Rec. Ctr., Lee District Rec. Ctr, and South Run 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. Recommended Equipment: swim suit, cap, goggles Optional Equipment: Contact Coach |
| Spring Senior Development/Summer Prep (Offered at George Washington Rec. Ctr., Lee District Rec. Ctr, and South Run 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. Recommended Equipment: swim suit, cap, goggles Optional Equipment: Contact coach. |
| Age Group I (Offered at George Washington Rec. Ctr., Lee District Rec. Ctr., and Mt Vernon Rec. Ctr.) 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 30 minutes in length. Recommended Equipment: fins, goggles, FBST swim cap, FBST racing swim suit Optional Equipment: Contact Coach |
| Age Group II (Offered at George Washington Rec. Ctr., Lee District Rec. Ctr., and Mt Vernon Rec. Ctr.) 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 15 minutes long. Recommended Equipment: fins, goggles, FBST swim cap, FBST racing swim suit Optional Equipment: Contact Coach |
| Age Group III (Offered at George Washington Rec. Ctr., Lee District Rec. Ctr., and Mt Vernon Rec. Ctr.) 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 15 minutes in length. Recommended Equipment: fins, goggles, FBST swim cap FBST racing swim suit Optional Equipment: Contact Coach |
| Age Group IV (Offered at George Washington Rec. Ctr., Lee District Rec. Ctr., Mt Vernon Rec. Ctr., and South Run Rec. Ctr.) 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. Recommended Equipment: fins, goggles, FBST swim cap, FBST racing swim suit Optional Equipment: Contact Coach |
| Shark School (Offered at George Washington, Lee District, Mt. Vernon, South Run Rec. Ctrs.) 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. Recommended Equipment: fins, goggles, swim suit, cap Optional Equipment: Contact Coach |
| Masters (Offered at George Washington Rec. Ctr.) Designed 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! Optional Equipment: Contact Coach |
| P.O. Box 6445, Alexandria, VA 22306 | info@fbswim.org | 703-627-4796 |
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| Home School (Audrey Moore Rec. Ctr., Lee District Rec. Ctr., Mt. Vernon Rec. Ctr., & South Run Rec. Ctr.) The Home School Program provides an avenue of swim skill training for the growing population of Home Educators in the Northern Virginia Area. We operate the program at times that are convenient to the Home School Parent/Swimmer. The emphasis of the program is technique of all four strokes, help build cardiovascular strength, and sharpen starts and turns. The program can meet 1-3 times per week at 1-hour increments and offers the same flexibility as our traditional programming. Home School Swimmers are eligible to compete in competitions should they so desire following the FBST a la carte procedure. Recommended Equipment: fins, goggles, FBST swim cap FBST racing swim suit Optional Equipment: Contact Coach |
