Five Star Swim Club

Five Star Swim Club is a United States Swimming (USS) sanctioned club in the Middle Atlantic Swimming LSC. Our team members compete in local, regional and nationally recognized events. Formed in 1989, the club has produced Junior Olympic qualifiers and champions, Eastern Zone qualifiers and champions, PIAA champions and Junior National qualifiers and finalists. FSSC practices and hosts swim meets at the Lititz Rec Center, located in Lititz, Pennsylvania. The facility is equipped with an eight lane, 25 yard, heated pool.

Upcoming Team Events

--------------- Important Information --------------- 

During this period of time that we are not able to get together to practice, we will be using this section of the website to post information and activities that swimmers can use to stay engaged and active until practice once again resumes.


A video from Great Mind Sports that Coach Mark recommends:

Posted on Thursday, March 26, 2020


Supporting Swim Education during the Coronavirus

For nearly two decades, our mission at has been to help people of all ages and backgrounds to swim better and reach their full potential in the sport.  In this challenging time of COVID-19, with pools closed, meets canceled, and swimmers stuck at home, we are determined to continue -- and even expand -- our mission.  Because of our long-time commitment to virtual learning, we believe we are in a unique position to step up right now, to serve the swimmers and coaches of our shared community.

Posted on Tuesday, March 24, 2020


Free webinar series from Fitter & Faster - Please visit the website below:

Posted on Tuesday, March 24, 2020


Free Webinars Led By Olympic Athletes

Please visit the website below:

Posted on Monday, March 23, 2020


Swim Specific Yoga
Posted on Saturday, March 21, 2020

Hello Mark

After receiving several emails and phones calls asking how to use the yoga classes I wanted to start sending out information to provide you with some guidance.

I have created a pdf to giving you information on the keys to developing a strong, safe and effective practice including:

  • Benefits
  • Keys Aspects
  • Fundamental Focuses

You can find the pdf here.

That is the first piece of your foundation.

On the class page I have added links to pages that provide you with the "how-tos" for many of the key poses in each class including:

  • Benefits
  • Cues
  • Common Errors
  • Modifications
  • Cautions
  • Alternative Poses

Some general advice when using the classes:

  • Ensure you are in proper physical condition to use them
  • Use the fundamental classes first until you are comfortable with the foundational poses in the classes
  • Decide on the aspect of your training you would like to develop. I have created the classes to have specific focuses.
    • One way to test your swimming-specific mobility is through the Q-Swim app developed by Tom Barton, an extremely talented yoga teacher and physiotherapist that works with the Australian National Team
  • Develop balance. If the yoga classes are the only type of training you are doing at the moment move through strength, mobility and recovery. For some of you the purpose of using the yoga classes may be to balance out other dry land training you are doing
  • It is always helpful, just as we do in the water, to return back to the fundamental practices every so often to ensure your foundation is strong

Check out how Bryan Dedeaux and Ash Milad, two talented and experienced swim and strength and conditioning coacheshave included Swimming-Specific Yoga into the training plans they have provided their swimmers with during this time. 

It has been overwhelming to receive such a positive response after creating a free class page for the swimming community. My goal is to give you the tools to develop a strong, safe and effective swimming-specific yoga practice that will help you not only during the next number of weeks, but also when you return to your training in the water.

Even though I have stated that the class page will be free until May 31st be assured that I will keep those classes along with other content available until we are past the challenges we are facing at this time, however long that may be.



A Message to the Swimming Community


To access the free classes click here.

If you have any feedback or requests for different class content I would love to hear your suggestions. 

If you have any questions please send me an email or pick up the phone and give me a call.


Jeff Grace



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