On the Cape Cod FireFish, our training program is simple- focus on technical precision, and keep athletes with their peers. Through a mixture of subjective technical and objective performance criteria, we aim to us be both processes and outcomes to determine what is the best training group for athletes in our programs. We have three training groups- Bronze, typically elementary school age; Silver, typically middle school age, and Gold, Typically high school age. Each group is further subdivided in practice based off of ability level and age to maximize practice performance.

Our program uses exercise science, psychology, and linear progressive development to keep our athletes on the path to long term success. Above all else, the happiness and health of our athletes are the most important things to us when considering training group placement. Our coaches are always happy to discuss practice performance and group placement- proactive communication and self advocation aren't just good skills to have in athletics... they are good skills to have in life!

Practices Per Week:

3x 1 Hour practices with 15-30 minutes of following Dry-Land Training

Typical Age: 

6-12 Years Old (Bronze is split into groups based on age, stamina levels, and prior club swimming experience)

Curriculum & Distances Swum:

The goal of the Bronze Group is to foster a love for competitive swimming. Practices are very technically focused, and focus on good sportsmanship, lane etiquette, discipline and consistency. Training should largely be focused on Body Awareness, but speed development through fast kicking & relays are highly encouraged.

Swimmers in Bronze will repeat drills for 25-50 yards, and will be introduced to some longer swims such as 100s Kick and 200s Freestyle on an occasional basis to assist in the development of a resilient aerobic system & a sense of pride and mental fortitude- an attitude of “I CAN do this!”

Athletes will do basic dry-land training strength training that focuses on mobility, hand-eye coordination, reaction time teamwork, and most importantly…FUN! All training in hr Bronze group is designed to instill a love for exercise and an ability to problem solve with an open mind. Athletes in the Bronze group are encouraged to play multiple sports, and to attend at least 2 practcies per week.

Goals/Checkmarks:

To be able to complete 50 yard drill repetitions of all strokes

To be able to understand basic Competitive Terminology, such as drill names

To be able to perform all competitive turns

Race a 200 Yard Freestyle in a Competition or Practice Time Trial

Race a 100 Yard Freestyle, Backstroke & IM in a Competition or Practice Time Trial

Practices Per Week:

4x 60-90 Hour practices with 15-30 minutes of Dry-Land Training

Typical Ages: 

10-14 Years Old (Silver is split into groups based off of age & stamina levels. Athletes under the age of 11 must receive prior approval from an administrator to register)

Curriculum & Distances Swum:

The goal of the Silver Group is to build upon the love for challenge & problem-solving established in the Bronze Group by introducing more complex techniques & training concepts. While this group is still predominantly focused on developing proper techniques & swimming with excellent form, concepts such as race strategies, pacing, and sprinting will be introduced regularly. Athletes in the Silver group will also perform longer swims designed to develop their aerobic systems & maintain their techniques in the longer races offered in the 11-14 competitive bracket. Should an athlete in the Silver group pursue High School Swimming, the training they receive in this group will help them be highly competitive. Goal Setting is an integral part of this group’s training.

The bulk of training in this group will be done in the 1st and 2nd Heart Rate Zones. Athletes in the Silver will repeat technical drills for 25-100 yards. Athletes will also regularly swim repeats of 100-200 yards, focusing on maintaining consistency of technique & strategy. Kick sets will make up approximately ¼ of this group’s training. Pacing & Sprinting repetitions of 25-50 yards will be done regularly to help Silver Athletes adapt their bodies for the “feel” of races.

Silver Athletes will have dry-land-strength training during every practice. This training will help athletes in this group learn the foundational exercise patterns: Pushing, Pulling, Pressing, Squatting, Hinging, and Bracing. Athletes in this group are encouraged to play multiple sports and to communicate their schedules with the coaching staff. Athletes in this group are encouraged to attend 3 practices per week.

Goals/Checkmarks:

To be able to understand interval patterns

To be able to understand basic strategic terminology, such as pacing, building, descending, and best average

Displays a strong desire to participate in swims perceived as challenging

Race a 500 yard Freestyle and 400 IM in a Competition

Race 2 or more of the stroke 200s in a Competition: Fly, Back, Breast and IM

Complete 6x100 Freestyle on 1:30 Seconds with ease & clean form

Complete 6x50 Kick on 1:00 with ease & clean form

Practices Per Week:

5-6x 90-120 minute practices with 30 minutes of Dry-Land Training

Typical Age: 

14-18 Years Old (Silver is split into groups based on age & stamina levels)

Curriculum & Distances Swum:

The Gold Group is the sum of all knowledge taught in the Bronze and Silver Groups. The goal of the Gold group is to put our athletes in the best position to succeed in High School, Club Swimming, and Collegiate swimming environments. By blending Swimming Conditioning with Performance Strength Exercises, Gold Athletes will be ever ready to perform. Training Periodization, Race Pace Training, and Specialization strategies are used to help our athletes find race programs that will set them up for Championship success in high school and beyond.

Training in the Gold Group is designed to help our athletes maintain a base of conditioning that can be practically applied to any sport and to develop an understanding of fitness that can be applied to their daily lives upon graduating high school. Athletes who play multiple sports will be supported. While training in this group will gear toward qualifying for & having peak performance in end-of-season Championships, the goal of the Gold Group is to optimize overall performance.

While Technical Training will be the bulk of Gold Group training, athletes in the Gold group will swim a substantial amount of time in HR Zone 2. Athletes will train equally in all strokes. Training will be set up in monthly & seasonal cycles. Setting realistic goals will be an integral part of training in the Gold Group, especially for those balancing many after-school activities.

Athletes in the Gold Group will participate in Strength Training regularly, using resistance to improve upon the foundational exercise patterns established in the Silver group and to heighten their hand-eye coordination, proprioception, and general body awareness.

Goals/Checkmarks:

To be able to understand basic strategic terminology, such as pacing, building, descending, and best average

To be able to set & adjust performance goals based on practice attendance

To be able to set a training calendar

Race either the 1000 or 1650 in a competition

Race all of the stroke 200s in a competition

Race a 5-7 event program in a Championship Format meets

Achieve 3+ NE Swimming 15-18 Age Group Cuts; or, 3+ AA ranked USA Motivational Time Standards (AAA for 13-14 athletes)

To be able to run a 7:59.99 Minute Mile

To be able to maintain a GPA of 90 points and 75% or better club attendance during High School swim season