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The Cape Cod Swim Club offers lessons, training and practice groups for swimmers of all ages and ability levels. It is the goal of the Cape Cod Swim Club to offer age specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of THEIR abilities.

Please call us at 508-564-5690 to schedule an evaluation, or Click Here to send us an email request for more information.


Adult Masters: 

Offering comprehensive US Masters workouts 5 days a week for beginners, competitive and triathletes. Must be a registered New England Masters swimmer. Please -no drop ins for Masters. For information on Masters please call the office at 508-564-5690 or email us at Capecodswimclub@aol.com.

Sunday 7-8 am

Monday 6-7 am

Tuesday 6-7 am

Thursday 6-7 am

Friday 6-7 am

 

Competitive Groups:

  • Brewster Group with Coach Bill Tyler.  Small program at Willy's East for varied ages and abilities.
  • Age Group 1 (AG1) Coach Bridey LaCouture: Age Group 1 is our introductory group for competitive swimming. The focus of the group will be on developing good stroke technique. There will also be an introduction to workout concepts including reading the language of the workout board, beginning to read the pace clock, and understanding interval training. They also learn lane etiquette and cooperation with teammates. AG1 swimmers are encouraged to attend 3 practices a week. Home meets and championship meets are required. AG1 families will choose the remainder of the meet schedule for their athletes.
  • Age Group (AG2) Coach Bridey LaCouture: Like AG1, developing strong stroke technique is still the primary focus for AG2 swimmers. AG2 athletes may begin to understand the relationship between hard work and success. Athletes in this group have 4 practices per week and attendance while not required is encouraged. Home meets and Championship meets are required.  AG2 families will choose the remainder of the meet schedule for their athletes.
  • Age Group 3 (AG3) Coach Bridey LaCouture: The AG3 group continues to build on the skills developed in AG1&2. Goals for the AG3 group will include acquiring proficiency in all four strokes, turns, and starts; improving ability to train; learning about racing strategy. AG3 has 4 practices per week and attendance, while not required, is encouraged. Home meets and Championship meets are required competitions. AG3 families will choose the remainder of the meet schedule for their athletes.
  • Age Group 4 (AG4)  Coach Ron Zuwallack: The AG4 group is our more advanced program for swimmers ages 12 and under. We hold 5 sessions per week and attendance, while not required, is expected. Home meets and Championship meets are required competitions. AG4 families may choose to attend travel meets with the club. Goals for the AG4s will include acquiring proficiency in all four strokes, turns, and starts; improving ability to train; learning about racing strategy; introduction to athletic lifestyle.
  • Age Group 5 (AG5) Coach Ron Zuwallack
  • Junior 1 (JR1)  Coach Kenna Melkonian:  Athletes in this group will typically fall between the ages of 11 and 18.   Attendance at all workouts, while encouraged, is not required.  The schedule will overlap with J2 and J3.  High school sports and activities are permitted.  Participation at home meets is expected, Championship meets are required, and away meets are encouraged.
  • Junior 2 (JR2)  Coach Kenna Melkonian:  Athletes in this group typically will fall between the ages of 12 and 15. Practice session will include substantial dryland training. The schedule will overlap with other JR groups. Attendance at all workouts, while encouraged, is not required.  Athletes must be proactive in remaining injury free.  This includes consistent, conscientious participation in dryland exercises and, when required, the completion of assigned strength and flexibility exercises at home.  High School athletics will be permitted if circumstances are acceptable to the coach.  Home meets and Championship meets are required, and away meets and team travel are encouraged.
  • Junior 3 (JR3)  Coach Kenna Melkonian: Athletes in this group will typically fall between the ages of 13 and 18.  The schedule will overlap with the J1, J2, J4 and Senior Groups. Attendance at all workouts, while encouraged, is not required. Athletes on extended travel (e.g. family vacations) are expected to maintain their conditioning via swimming or other activities.  Athletes must be proactive in remaining injury free.  This includes consistent, conscientious participation in dryland exercises and, when required, the completion of assigned strength and flexibility exercises at home.  High school athletics will be permitted if circumstances are acceptable to the coach.  Home meets, championship meets are required, and team travel meets are expected.
  • Junior 4 (JR4)  Coach Kenna Melkonian: Athletes in this group will typically fall between the ages of 14 and 18.  Workouts will include substantial dryland training and multiple practices with the Senior group..  The schedule will overlap with the J2, J3 and Senior Groups.  Attendance at all workouts, while encouraged, is not required. With the exception of absences due to illness, arrangements should  be made with the coach to attempt make-up missed workouts.  Athletes on extended travel (e.g. family vacations) are expected to maintain their conditioning via swimming or other activities.  Athletes must be proactive in remaining injury free.  This includes consistent, conscientious participation in dryland exercises and, when required, the completion of assigned strength and flexibility exercises at home.  High school athletics will be permitted if circumstances are acceptable to the coach.  Home meets, championship meets are required, and team travel meets are expected.
  • Senior (SEN)  Head Coach Ron Zuwallack: The Senior group is comprised of athletes typically between the ages of 12 and 18. The most dedicated athletes in the club will be invited to join this group, but all athletes should feel free to request placement in this group; we want swimmers who want to swim! The group will have 9-12 workouts per week including dryland or the gym. Attendance is required. For the Senior athlete, swimming with the Cape Cod Swim Club must take priority over other activities following only family, religion and school. High School athletics are not permitted. Athletes in this group must be proactive in remaining injury free. The coach will determine the meet schedule for the Senior athlete. Goals for the Senior group will include qualifying for New England Championship meets, as well as Speedo Sectionals, USA Swimming Junior and Senior Nationals and Olympic Trials. Preparing for collegiate swimming is also a goal of this group.
  • National: Coach Marc Solomon
  • YMCA Cape Cod:  multi-level competitive group starting April 2018.

 

Learn to Swim:

  • Kindergarten Flounder: half hour classes designed for 5 year olds.  Offered at Atria Woodbriar and MMA.
  • Flounder: In Flounder, swimmers will work on breath control, side breathing, body position, streamline, straight arm windmills, rolling from back to stomach, and sitting dives.  In order to progress to Mackerel, swimmers must be able to complete 1 lap of freestyle.  Offered at Atria Woodbriar and MMA.
  • Mackerel:  In Mackerel, swimmers will work to improve side breathing, streamlining and stamina.  They will be introduced to alternate breathing, somersaults, flip turns, standing dives, and breaststroke.  In order to progress to Cod, swimmers must be able to complete 2 laps of freestyle with alternate breathing and flip turns, 2 laps of backstroke with flip turns, and 1 lap of breaststroke .  Offered at Atria Woodbriar and MMA.
  • Cod:  In Cod, swimmers will continue to develop their freestyle, backstroke and breaststroke. Butterfly will be introduced.   Children will begin diving from the blocks and using the pace clock.  In order to progress to Blue, swimmers must be able to complete 3 laps of freestyle with alternate breathing and flip turns, 3 laps of backstroke with flip turns, and 2 laps of breaststroke with pullouts.  They must also be able to dive from the side of the pool.  Cod is offered at MMA.
  • Blue:  In Blue, swimmers continue to hone their skills in each of the four strokes and diving.  They continue to work with the pace clock and learn how to read a workout.  To be ready for competitive swimming, swimmers must be able to complete 4 laps of freestyle with alternate breathing and flip turns, 4 laps of backstroke with flip turns,  4 laps of breaststroke with two-hand touches and pullouts, and 1 lap of butterfly.  Swimmers must be able to dive from the blocks.  Swimmers in this level have the opportunity to attend USA swim meets held at the MMA as an introduction to competitive swimming.  Blue is offered at MMA.

Pre-School Program:

Parent/Child classes offered at Atria Woodbriar and Plymouth Hilton Garden Inn.  These classes are designed as a fun way to acclimate your little swimmer (9 months-3 years) to the water.

Classes for 3 & 4 year olds are also offered at Atria Woodbriar and Plymouth Hilton Garden Inn.  These classes teach children to swim under water and above water when ready.  Flotation belts are used.

 

Present Structure of Cape Cod Swim Club

The Cape Cod Swim Club is divided into five sections.  Our competitive program is presently comprised of five training groups with five different levels. Our Senior Group is for swimmers who want to make the full commitment to being the best swimmers they can be. This group is not directly related to age but more to swimmers who are ready, willing, and able to swim in a demanding program.  Often, Coach Zuwallack will have 11-12 year old swimmers in the Senior Group and is grooming them for future senior swimming with appropriate training for their age, ability and aspirations.  Our Junior 1, Junior 2, Junior 3and Junior 4 Groups are for teenagers who want to be good competitive swimmers but still want to do other activities such as high school sports. Our Age Group 4 Group is for our most advanced 12 and under swimmers who are beginning to think of swimming as their sport.  Our Age Group 1 Group is for our beginning competitive swimmers who have never swum in a competitive group or who are at just the beginning stages of the sport. Most Age Group 1 swimmers come from our Learn-to-Swim Program.  Our Lower Cape Group (also know as the Brewster Group), coached by Bill Tyler, is a small group composed of varying levels of competitive swimmers.  That group swims three days at Willy's East in Eastham. 

The second section of the club is our Learn-to-Swim (LTS) program at Mass. Maritime Academy. The head of this program is  Mrs. Adrienne Fontes and the program has four different levels called Flounder, Mackerel, Cod and Blue Groups. This program is designed to start children from age five who can’t swim at all or who are at the dog paddle or underwater swimming stage.  It takes them through all strokes, crawl, back, breast and butterfly.  We introduce starts and turns and children who finish this program are ready for a beginning competitive swimming group. The young swimmers experience some swimming meets in Buzzards Bay as they get to the top of our LTS program.  Most of our LTS Groups are twice per week programs but we do have a Sunday Morning LTS for beginners and intermediates who can’t make the weekday schedule or who just need a once per week class.

 

Our new location at Atria Woodbriar in Falmouth will offer babies thru Mackerel levels of lessons.

The CCSC also offers a program for babies through age five and this is another section of the club. This LTS program is for our youngest members and is run at the Hilton Garden Inn in Plymouth-Exit 5.

Our fourth Section of the CCSC is our Masters program at Mass. Maritime Academy designed for adult swimmers who want to work out in a great facility with a Coach.  Our Masters program has had the same schedule for many years and swims 6-7:00am on Monday, Tuesday, Thursday and Friday, 7-8:00am on Sunday.  We run it all year and rarely miss a day or take a break.  We have both serious competitive Masters Swimmers as well as adults who are comfortable in the water and just want to exercise with a great group of like minded people.

Our final section is our overnight camp program.  We run one five-night overnight camp for competitive swimmers. The camp attract swimmers from all over New England and beyond.  The focus is on stroke technique and we also take advantage of the opportunities on Cape Cod to make our camp a unique experience.  We are also proud to say that over the years of running the camps we have heard many times that it is a terrific “first camp” experience. It is for ages 10-16.

The Head Coach of the CCSC is Ron Zuwallack.  Our Club  administration and office is managed by Sarah Hawley. The Director of the Club is Marc Solomon. See more information on Ron, Sarah and Marc by clicking on the “Coaching Staff” button on the menu bar.