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
Indoor Schedule
Masters Schedule
General
Team Records
Parents
FBST Travel Policies
Meets
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