Groups and Fees

 

REGISTRATION IS NOW OPEN!

 

Bronze Group

The Bronze group at Capital Area Aquatics is where strong technique, stronger character, and a love for the sport begin to take shape. Swimmers in this group focus on refining strokes, sharpening starts, mastering turns, and finishing with confidence. We believe learning should be both challenging and fun, so we use creative games both in and out of the water to build skills and spark joy. Along the way, swimmers grow in confidence, resilience, and teamwork, forming friendships and memories that go far beyond the pool. Bronze athletes are encouraged to participate in swim meets throughout the season as a way to celebrate progress, embrace challenges, and experience the excitement of competition in a supportive team environment.

  • Prerequisites to Join:  Swimmers should be confident in freestyle and backstroke, able to swim 25 meters of each stroke with solid technique. They should also have a basic understanding of breaststroke and butterfly. Most importantly, they should be ready to grow, be enthusiastic about learning, open to feedback, and excited to be part of a team that supports each other and has fun along the way. 
  • Goals for this group:
  • Develop proper starts, turns, and finishes for all strokes
  • Refine stroke and kick technique across all four strokes
  • Build endurance through the completion of group intervals
  • Learn to read and use the pace clock with independence
  • Understand swim meet procedures, expectations, and good sportsmanship
  • In this group, swimmers take pride in their progress, learning to train with purpose, compete with integrity, and grow in confidence both in and out of the pool.
  • Practice: 45 minutes, 4 practices each week: Monday, Tuesday, Wednesday, and Thursday (practice times are posted here)
  • Required gear: Competitive swim goggles, Speedo junior kickboard, Speedo switchblade fins, Speedo bullet head snorkel, mesh equipment bag or backpack, CAA team suit, swim cap, and t-shirt.
  • CAA team registration fee: $150
  • USA Swimming Registration: Every swimmer is required to register with USA Swimming. If your child has been registered with USA Swimming in the past, CAA will renew the membership for the current year and your account will be billed $110 for the fee. If your child is new to USA Swimming, you must register your child for a premium membership with USA Swimming at the link we will provide.
  • CAA monthly fee: $170

Silver Group: 

The Silver Group at Capital Area Aquatics is an exciting next step for swimmers ready to elevate their competitive journey. In this group, we focus on refining all four strokes—freestyle, backstroke, breaststroke, and butterfly- while sharpening starts, turns, and finishes to build confident, well-rounded athletes. Practices are energetic, challenging, and fun, with a strong emphasis on growth through consistent effort. Dryland sessions introduce foundational strength and athletic movement to support performance in the pool. Swimmers in the Silver Group continue developing their technique, character, and confidence, all while training alongside teammates who inspire and support each other every step of the way. 

  • Prerequisites to join: Swimmers should have a solid foundation in all four competitive strokes, including the ability to start from the blocks and execute proper streamlines and pullouts. They should also demonstrate a basic understanding of turns and finishes for each stroke, as well as the Individual Medley (IM). Most importantly, they should be ready to grow as athletes—eager to refine their technique, embrace challenges, and thrive in a team environment built on support, effort, and progress.
  • Goals for this group:
  • Compete confidently in 50s and 100s of each stroke, the 100 IM, and the 200 Free
  • Apply race strategy and refined technique in all events
  • Understand and demonstrate proper swim meet etiquette, including warm-ups, cool-downs, and post-race reflection
  • Participate in weekly test sets with a focus on consistent improvement
  • Perform dryland exercises with proper form to build strength, coordination, and athleticism.
  • Silver Group swimmers are guided to take ownership of their progress—learning to train with purpose, race with confidence, and grow as athletes and teammates. 
  • Practice: 60-75 minutes, 5 practices each week, including dryland twice a week. 
  • Required gear: Competitive swim goggles, Speedo junior kickboard, Speedo switchblade fins, Speedo bullet head snorkel, Speedo junior size pull buoy, mesh equipment bag or backpack, one-half inch yoga mat, CAA team suit, swim cap, and t-shirt.
  • CAA team registration fee: $150
  • USA Swimming Registration: Every swimmer is required to register with USA Swimming. If your child has been registered with USA Swimming in the past, CAA will renew the membership for the current year and your account will be billed $110 for the fee. If your child is new to USA Swimming, you must register your child for a premium membership with USA Swimming at the link we will provide.
  • CAA monthly fee: $220

Gold Group 

The Gold Group at Capital Area Aquatics is designed for swimmers with prior team experience who are ready to take their training and competitive performance to the next level. Athletes in this group demonstrate solid technique in all four strokes, along with a strong grasp of starts, turns, and finishes. Practices are 90 minutes and cover approximately 2,500–4,000 meters daily, complemented by dryland training three times a week to build strength, coordination, and athleticism. Swimmers follow structured training goals, develop race strategies, and regularly compete in meets throughout the season, progressing through consistent effort and a commitment to excellence, both in and out of the pool.

  • Prerequisites to join: Swimmers should be able to complete a 200 Freestyle in 4:00 with consistent streamlines and legal flip turns, and a 100 Individual Medley in 2:10 with proper technique and transitions. They should also be capable of completing 10x50s Freestyle on a 1:00 interval. A solid understanding of all four competitive strokes—as well as starts, turns, and finishes—is essential. Swimmers should also be comfortable using the pace clock for interval training and ready to train with purpose, consistency, and a team-first mindset.
  • Goals for this group: 
  • Swimmers in this group are supported in mastering advanced technique, race strategy, and overall swimming excellence. Athletes will train for and compete in 50s, 100s, and 200s of each stroke, the 200 IM, and the 500 Free—applying refined technique and thoughtful strategy in every race.
  • Learn to manage swim meet routines, including effective warm-ups, cool-downs, and post-race evaluations.
  • Practice and apply race strategies, with a focus on streamlining, starts, turns, and legal underwater work.
  • Meet group training intervals with consistency and proper form.
  • Engage in weekly test sets to track progress and build endurance
  • Develop strength and coordination through dryland sessions, utilizing foundational equipment with proper technique.
  • Practice: 90-135 minutes, 6 practices each week, including dryland three times a week. 
  • Required gear: Competitive swim goggles, Speedo junior kickboard, Speedo switchblades, Speedo bullet head snorkel, Speedo regular size pull buoy, size 0.5 Strokemaker paddles, mesh equipment bag or backpack, one-half inch yoga mat, CAA team suit, swim cap, t-shirt.
  • CAA team registration fee: $150
  • USA Swimming Registration: Every swimmer is required to register with USA Swimming. If your child has been registered with USA Swimming in the past, CAA will renew the membership for the current year and your account will be billed $110 for the fee. If your child is new to USA Swimming, you must register your child for a premium membership with USA Swimming at the link we will provide.
  • CAA monthly fee: $250

National Group

The National Group at Capital Area Aquatics is designed for dedicated high school swimmers and advanced middle school athletes (with coach approval) who are ready to train and race at a high level. This group emphasizes commitment, racing excellence, and continued technical development, preparing swimmers for peak performance in championship-level meets.

Swimmers in this group train six times per week in the water, with three weekly dryland sessions focused on building strength, mobility, and athleticism. Workouts range from 3,000 to 5,000 meters and last between 105 to 150 minutes, blending aerobic and anaerobic sets, race-pace training, advanced technique work, and endurance-building sets.

  • Prerequisites to join: Swimmers should be able to complete a 200 Freestyle in 3:20 with strong streamlines and legal flip turns, and a 200 Individual Medley in 3:40 with proficient technique and legal transitions. Additionally, swimmers should be capable of completing 10x100s Freestyle on a 1:50 interval. These benchmarks reflect the skill, endurance, and consistency needed to thrive in a performance-focused training environment. 
  • Goals for this group: 
  • Swimmers in this group are expected to legally race 50s, 100s, and 200s of each stroke, along with the 200/400 IM and the 500, 1000, and 1650 Freestyle—applying advanced technique and thoughtful race strategy to every event.
  • Take ownership of their training schedule, seasonal goals, and meet/event selections.
  • Participate fully in dryland sessions to build strength, athleticism, and injury prevention.
  • Engage in weekly test sets, using them as benchmarks to track and drive consistent improvement.
  • Embrace accountability, discipline, and purpose in both training and competition.
  • Compete in all scheduled meets, including championship meets.
  • Embrace consistent effort and accountability in training.
  • Pursue progress with discipline, integrity, and a growth mindset.
  • This group is built for swimmers who are serious about their performance and committed to growing as athletes, teammates, and competitors.
  • Practice: 105-150 minutes, 6 practices each week, including dryland three times a week. 
  • Required gear: Competitive swim goggles, Speedo junior kickboard, Speedo switchblades, Speedo bullet head snorkel, Speedo regular size pull buoy, size 0.5, and size 1.0 Strokemaker paddles, mesh equipment bag or backpack, one-half inch yoga mat, CAA team suit, swim cap, and t-shirt.
  • CAA team registration fee: $150
  • USA Swimming Registration: Every swimmer is required to register with USA Swimming. If your child has been registered with USA Swimming in the past, CAA will renew the membership for the current year and your account will be billed $110 for the fee. If your child is new to USA Swimming, you must register your child for a premium membership with USA Swimming at the link we will provide.
  • CAA monthly fee: $250