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., Mt. Vernon Rec. Ctr., and South
Run 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.

Required Equipment: fins, paddles, kickboard, snorkel, Tempo Trainer
Junior National

(Offered at George Washington Rec. Ctr., Mt. Vernon Rec. Ctr., Lee District
Rec. Ctr., and South Run 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, paddles, kickboard
Fall Senior Development/High School Prep

(Offered at George Washington 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.

Required Equipment: swim suit, cap, goggles
Optional Equipment: FBST swim cap, FBST racing swim suit, FBST T-shirt,
FBST sweats, FBST parka, FBST hooded sweatshirt, FBST shorts, fins,
paddles(consult your coach before buying the fins and paddles)
Spring Senior Development/Summer Prep

(Offered at George Washington 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.

Required Equipment: Contact coach.
Optional Equipment: Contact coach.
Age Group I

(Offered at George Washington Rec. Ctr., Lee District Rec. Ctr., and South
Run 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.

Required Equipment: fins, goggles, FBST swim cap, FBST racing swim suit
Optional Equipment: FBST pants sweats, FBST parka, FBST hooded
sweatshirt, FBST shorts
Age Group II

(Offered at George Washington Rec. Ctr., Lee District Rec. Ctr., and South
Run 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.

Required Equipment: fins, goggles, FBST swim cap, FBST racing swim suit
Optional Equipment: FBST sweats, FBST parka, FBST hooded sweatshirt,
FBST shorts
Age Group III

(Offered at George Washington Rec. Ctr., Lee District Rec. Ctr., and South
Run 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.

Required Equipment: fins, goggles, FBST swim cap FBST racing swim suit
Optional Equipment: FBST sweats, FBST parka, FBST hooded sweatshirt,
FBST shorts
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.

Required Equipment: fins, goggles, FBST swim cap, FBST racing swim suit
Optional Equipment: FBST sweats, FBST parka, FBST hooded sweatshirt,
FBST shorts
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.

Required Equipment: fins, goggles, swim suit, cap
Optional Equipment: FBST racing swim suit, FBST sweats, FBST parka, FBST
hooded sweatshirt, FBST shorts
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!
P.O. Box 6445, Alexandria, VA 22306     |     info@fbswim.org     |     703-627-4796
Home School

(Offered at Audrey Moore Rec. Ctr., Lee District Rec. Ctr., Mt Vernon Rec. Ctr.)

FBST Home School program is designed to meet the needs of swimmers who
professionally coached practices designed to focus on stroke mechanics and
techniques the FBST way! (see our philosophy on the main page).

Required Equipment: fins, goggles, FBST swim cap, FBST racing swim suit
Optional Equipment: FBST sweats, FBST parka, FBST hooded sweatshirt,
Fort Belvoir Swim Team