• The WIFI in the club is weak - you will receive the strongest free / non password signal in the front lobby

    • We hope to install another WIFI repeater soon to reach the pool deck area.

  • Please make sure you have CAC Inverness membership ID cards when you check in at the front desk so they can swipe them.  They will stop allowing you to use your name only to look you up. 

    • If you need a new one, please just ask and make arrangements to do so.  They are free.  It takes 10 minutes.  Show up early or stay after practice.

  • Parents who want to watch practice at the indoor pool may be more comfortable sitting in the gym area / basketball courts.  There are windows with large sills to sit and watch, plus there is A/C in there.  

    • Remember that one of the benefits of being a CAC Inverness is that you can multi task by working out at the same time as your child in one of the many programs or facilities offered.  You do need a CAC membership - family discounts are available.

  • If you / your child is not going to compete in a swim meet (we encourage you to try at least one), then you do not need to register with USA Swimming.

    • The swimmer must still register as a member with CAC Inverness and CAC Stingrays.  Please see the membership department in the front lobby at CAC Inverness or email Mike Washington  at in membership.

  • Email is best for us to communicate because it is easier for us to keep track and remember things. Email is  We save everything. 

  • Text is also ok for short questions.   Text is (303) 900-8573.

    • Phone calls / vm are the least preferred method.  

  • Using real-time, online calendars to stay updated:

  • You can also use real-time social media to stay updated: Google Profile & Calendar Facebook Instagram | Twitter | Yelp | LinkedIn



  • CAC Stingrays Swim Team is committed to continuing to provide a safe & happy environment for all athletes as the top priority.  That means being safe physically, mentally, and emotionally

    • As our current swimmers know, everything from horseplay on the diving boards to any bulling attempts is not, and has never been, welcome here. 

      • The entire swim team (parent, grandparent, OR guardian & volunteers also asked to attend) will participate in Safe Sport training.  Safe Sport is part of USA Swimming.

  • Age does not equal skill level.  

    • While a 15 year old novice can go 1.5 hrs swimming, we don't expect the same from a 7 year old. They get cold or bored.  That's ok. 

  • We pay attention to where a swimmer is at on any given practice, and when they are done, they are done.   We don't keep swimmers in the pool past when they need to be (although we don't fall for the canned excuses either).  

    • If a swimmer requests to get out early because of an illness or being cold, we will let them do so, but they will be requested to remain / return to the deck with towels until / unless the parent is physically present to take them. 

      • Parents, especially those of small / young swimmers or beginners, may want to show up early to guage how long their swimmer will actually last.

      • Please talk with your swimmer about this rule, and at a minimum, they should not wander the club nor leave the front lobby doors without ever seeing you or your vehicle.

  • While a given practice may be slated from 6:00-8pm, understand there will be days that drylands and stretching runs a little late, or the entire swim practice time is not used (i.e. 7:45pm) due to the difficulty of practice, the temperature of the water, etc.  These are kids, not enlisted military operatives.  Herding cats is not easy or smooth.

    • For planning purposes, parents can generally assume that it will be very unlikely that anything will run later or earlier than a 15 minute period by the coach

      • However, the swimmer may request to to be done earlier due to temperature, mental / emotional state, injury, illness, etc.  The coach does not have control over those things. 

        • They will be requested to remain / return to the deck with towels until / unless the parent is physically present to take them.  

          • Please talk with your swimmer about this rule, and at a minimum, they should not wander the club nor leave the front lobby doors without ever seeing you or your vehicle.

  • Summer league "performance" is not a good indicator of how they will do on a USA Swimming team.  It's like the NBA v. junior high basketball.  We frequently find that summer league "elite" swimmers receive a bit of a reality check when they enter the water with more experienced and faster swimmers.  The workouts are harder and longer.

    • We DO encourage summer league for swimmers under the age of 14 because it brings an extra element of fun and enjoyment to the athlete. 

    • Swimmers who are 14 and over and whom are serious about swimming in high school at a varsity level or college need to swim with a USA Swimming Team year round.


  • Children should not change on the pool decks - inside or out.  We have nice bathrooms, please use those.  If you haven't found the bathrooms, just ask.

    • This is also a Safe Sport and USA Swimming rule.  

      • Deck changes are also not allowed at most USA Swimming meets anymore.

    • Its also more hygienic.  

  • Swimmers should not enter the pool unless coach is on deck

    • USA Swimming rule for practices and meets.

  • Swimmers should bring any and all equipment they have to every practice

    • Asking the coach every day whether they are going to use certain equipment, or leaving equipment far away where they have to leave the pool is not correct.  Mesh bags are helpful to let things dry.  They can be purchased on Amazon.


Most current practice schedules & changes are updated via social media Google Profile or CalendarFaceBookInstagramTwitterYelpLinkedIn.

Session AMonday-Friday: 4-4:30PM dryland/stretch; 4:30-6PM swim; (6-6:30PM backup dryland/stretch);  Saturday: 9:30-10AM dryland/stretch; 10-12PM swim

Preference guide for Session A: has competed in a USA Swimming meet; can easily do all 4 strokes; can do proper stroke & flip turns; prior state qualifier; could easily swim a "500" free or "200 IM"; is familiar with different stroke 'drills'; can do racing and relay starts of the blocks; can swim 15 meters underwater in a streamline position just kicking.  

Session BMonday-Friday: 6-6:30PM dryland/stretch; 6:30-8PM swim;  Saturday: 9:30-10AM dryland/stretch; 10-12PM swim

Preference guide for Session B: less than 2 years of total swimming experience; no prior USA Swimming experience; unsure what a "pull buoy" is; cannot due a freestyle flip turn; cannot due all 4 strokes; cannot stay in the water more than 45 minutes; cannot swim more than 50 meters without stopping

*Please check our online calendars and social media for more up to date information & changes.

  • ​Practice "sessions", instead of traditional dedicated age group times, are being tried.  The intent / goal is to offer both parents & swimmers maximum availability & flexibility should the swimmer have other sports, school events, family events, etc. 

    • While the more seasoned swimmers (state meet qualifiers or similar) are preferred to attend Session A; and the more novice swimmers (< 2 yrs or < 10 y.o.) at Session B, all ages & skills are invited to either session should it be more convenient or necessary on any particular day. 

    • The workouts & lane assignments will always be tailored to skill level & age each day, & identical in both sessions. 

    • The only reason for having a preference between Sessions A & B in swimming skill levels & age is to attempt to manage pool & lane space.  If everyone came at Session A, then there would not be enough space. 

      • ​​​For example, a seasoned swimmer participating in an after school play on Wednesdays, could come to Session B at 6pm, and swim in a skill appropriate lane with exactly the same workout their seasoned colleagues did at 4pm. 

      • Conversely, a novice swimmer could come at 4pm on a Tuesday to make a parent-teacher conference that evening, and swim in an skill appropriate lane with the same skill appropriate workout their novice colleagues will do later at 6pm.  

  • Drylands and stretching before swim practice will almost always be in the gymnasium area.  Please go their first.  If you don't see coach on deck, that is likely where you will find the rest of your team mates.  You should be looking all around the gym.

    • Bring tennis shoes and work out clothes for drylands, no flip flops.

    • Dryland / strength training is always age appropriate. Sets of sit ups, push ups, wall sits, etc are common things that can help the young kiddos. We are interested in their longevity (longevity = enjoyment + accomplishment) and safety more than anything else.

      • Drylands are not mandatory, and neither is swimming on a team.  Rather, drylands - along with how many swim practices you attend, and how hard you try at practice - is more of a factor of what you want to do; and what you hope to achieve.  This is a decision that is left up to the swimmer and parent.  So long as there is a clear understanding and rational expectations between the swimmer, parents, and coach - there is no reason for anything to be mandatory.  

        • Intrinsic motivation will always override a dictated agenda.  Other swimmer's success and achievement at meets may be a good catalyst.

    • Dryland / stretching sessions serve as 1) time kids can be social with each other; and 2) a nice buffer for parents and swimmers who may be running late due to traffic or errands.  While you might be a few minutes late one day, you can always be on time for when we start to swim.

    • Seasoned swimmers who cannot make drylands / stretching at 4pm due to school schedules should attend after swim practice at 6pm.