Quick Links

Fitter & Faster LIVE 


Sport & Health Dryland
Password "epswim"

Yoga for Swimmers

Running for Beginners 

Swim Like a Fish
 Daily  DRYLAND 

NCAP Nutrition 

FREE Webinars 

with Olympic Athletes


An ongoing series of information about how to stay connected at home with resources, news, and more!

Refund Policy 2020-2021

September 1 , 2020

NCAP has established a refund policy for all families for 2020-2021

Refund Policy

Extracurricular 2020-2021

September 1, 2020

NCAP has established extra circular programs for 2020-2021. 

Come take a look!

Extra Curriculum NCAP


JULY 10, 2020

NCAP is taking this seriously and has measures in place is a positive test comes up in our program. There are also updates to the travel policy.

*updated 6/1/2020

Travel Policy & Positive Test Protocol

Standard Operating Procedures

May 23, 2020

NCAP COIVD - 19 Procedures

We have established standard operating procedures for when pools are allowed to reopen. These procedures are subject to change due to county or state guidelines and procedures and may look different at different NCAP sites. 

*updated 6/1/2020

Standard Operating Procedures

World Swim GALA

April 1, 2020

Saturday, April 18 – 14:00-15:00 EST

Dear Swimmers – You are cordially invited to the world's first Virtual Swim Gala! Dress to impress, and enjoy a formal hour of inspiring stories, keynote speakers, musical performances and a dance party for swimmers! #SwimGala

Featuring Keynote Speakers:

Rowdy Gaines

  • 3x Olympic gold medalist
  • USA International Swimming Hall of Fame Member
  • Legendary swimming analyst featured on ESPN & NBC

Kaitlin Sandeno

  • Olympic gold medalist & former world record-holder
  • Author, motivational speaker & coach
  • GM of The International Swimming League's DC Trident
  • Sports commentator & host for world class sporting events

Join the Zoom video call on your phone or computer from the safety of your home. You will be muted, but remember to turn on your camera so we can see your outfit!


Or use link to join:

Meeting ID: 973 1240 2225

Having issues joining? You can call-in by phone:

+16465588656,,97312402225# US (New York)

+13126266799,,97312402225# US (Chicago)

Support a Good Cause:

We want to give back to first responders, healthcare personnel and other essential workers on the frontlines of the COVID-19 pandemic. We encourage you to donate whatever you can to the #FirstRespondersFirst initiative to help provide protective equipment and supplies to keep healthcare workers and patients safe.

We may not be able to go to the pool, but that doesn’t mean we can’t have a virtual party! We hope to see you at the 2020 World Swim Gala! Invite your teammates, family and friends on Facebook.

Have questions? Please email [email protected]  

FREE Webinars with Fitter & Faster!

April 1, 2020

Free Webinar Series

We are proud to announce that will be hosting free webinars for swimmers, parents, and coaches! Each online event will be on a different topic and for a specific audience group. Register right away to make sure you get a seat!

WHAT: Webinars including presentations, demonstrations, Q&A, live polls, and more!

LED BY: Elite Clinicians and experts in the sport.

WHEN: Every week we will announce more webinars! See below for the first few.

WHERE: Anywhere you have internet access!

WHY: So that you can continue to learn and improve from the comfort of your home!

FREE Webinars with CG Sports Management

April 1, 2020

The CG Sports Network is now here every week Monday to Friday from 2:00-3:00pm EST and Saturday from 11:30am-12:30pm EST for a total of 8 FREE weekly shows.

Each day our USA Olympic hosts will have a mix of special guests, prizes, and fast paced dryland workouts.

You can access the full Spring 2020 schedule. Create a free Crowdcast account for easy one-time sign up to all shows:

Full Weekly Spring 2020 Show Schedule:

  • "Motivation Monday hosted by Josh Davis" Every Monday 2:00-3:00pm EST.
  • "Leadership Power Half Hour with Toni Armstrong" A fun, interactive 30 mins for athletes. Every Tuesday, 1:30-2:00pm EST
  • "I.M. FIT! with Katie Hoff" Live dryland workout by 400IM American Record Holder Katie Hoff. Every Tuesday, 2:00-3:00pm EST.
  • "Confidence Nuggets with Coach Christen" The coveted confidence coach to some of USA's best swimmers. Every Wednesday, 1:00-2:00pm EST
  • "Silver Lining Live with Elizabeth Beisel" Our flagship show hosted by USA Olympic Team Captain, Elizabeth Beisel. Every Wednesday, 2:00-3:00pm EST.
  • "The Mind Game with Dr. Megan Cannon" Hosted by professional Sports Psychologist, Dr. Megan helps athletes with mental performance. Every Thursday, 2:00-3:00pm EST.
  • "The Carpool Lane with Kristy Kowal" A show for swim parents led by USA Olympian and child development expert, Kristy Kowal. Every Friday, 2:00-3:00pm EST.
  • "Super Sprint Saturdays with Katie Hoff" A race pace dryland experience for athletes and their teammates to compete at. Every Saturday, 11:30am-12:30pm.

Schedule includes:

  • Sunday's with "Mike and Mike" Michael Andrew and Michael Chadwick
  • Monday Motivation with Josh Davis
  • Tuesday Live Dryland Workouts with 400IM American Record Holder Katie Hoff
  • Wednesdays with Elizabeth Beisel and a Special guest;
  • Thursday Mental Performance and Sports Psychology with Dr. Megan Cannon and Madisyn Cox
  • Friday Parent Education with Kristy Kowal and Joan Beisel.

FREE Webinars with CG Sports Management

March 19, 2020

They have  scheduled a full lineup of free webinar + Q&A content for next week (always at 2pm - 3pm EST), which people can access through this hand link here:

Schedule includes:

  • Sunday's with "Mike and Mike" Michael Andrew and Michael Chadwick
  • Monday Motivation with Josh Davis
  • Tuesday Live Dryland Workouts with 400IM American Record Holder Katie Hoff
  • Wednesdays with Elizabeth Beisel and a Special guest;
  • Thursday Mental Performance and Sports Psychology with Dr. Megan Cannon and Madisyn Cox
  • Friday Parent Education with Kristy Kowal and Joan Beisel.

FREE Online Dryland with Swim Like a FISH

March 19, 2020

Starting 3/18/20 at 1:30PM EST, Abbie will be going LIVE with a daily, 30 min. dryland workout for YOU!

All you will need is some space in your home, an internet connection, a water bottle, and running shoes.

If you have resistance bands, a yoga mat, foam roller, or any sort of dumbbells--get them out! All exercises will be modified to fit someone being home in social isolation!

Ideally, these classes are for swimmers ages 10 years and older. Feel free to join even if you have younger ones with parental supervision!

FREE Webinar with Elizabeth Beisel

March 16, 2020

Elizabeth Beisel is hosting a Live Webinar and Q&A on March 18th, Wednesday, 2pm - 3pm EST. 

Registration is free, they just need to sign up via email to receive the link.

The topic is on "Finding Your Silver Lining: How to Stay Motivated During Setbacks"

Free Registration Link:

FREE Yoga for Swimmers by Jeff Grace

March 16, 2020

Jeff Grace has put together some simple Yoga Videos for new and experiences Yogis specifically for swimmers. Check them out!

Sport & Health Dryland Options

March 15, 2020

Sport & Health update -

 All athletes will have access to the basic dryland program via Train Heroic for free. They just need to open the app and use the code "epswim". 

 This is basic maintenance work.

They can download the app here:

Mitigation of the COVID-19 Virus

March 14, 2020

Dear Parents and Athletes,

The coaching staff of Nation's Capital Swimming met at noon today to discuss ou​r practice schedule for the next 2 weeks. A majority of our facilities have closed at this point and we have decided to suspend all water workouts for the next 2 weeks. The decision was difficult, but made in the best interest of our families, coaches and athletes.

We are hoping that this action will help mitigate the spread of this virus in our region.

Here is what we will be doing:

1. Each coach will be in contact with their groups multiple times per week to find out what the are doing to stay in condition. Riding their bikes, taking a jog, playing basketball, going to a gym that is clean and safe in small groups.

2. In conjunction with Sport and Health, there's an app that has been developed for NCAP to use which will contain dryland workouts for our athletes. The individual coaches will be in touch with their groups as to which workouts, (if any) should be used by their athletes. The link will be sent to download the app. (Parents, this is something you can do with your athletes if you so choose!)

3. I will be in touch with our entire Club every week with updates as to when we will be getting back to our water workouts. We will need to do some shifting depending on which sites open back up and I will keep you updated on that.

4. The coaching staff is looking at this as an "early spring break" and a time to take a deep breath and understand that our health and well being is more important than swimming for the next 2 weeks.

5. We will do everything possible to get back to a normal routine as quickly as possible.

We do have approximately 20 Olympic Trial Qualifiers that we are trying to work out plans to let them practice on a limited basis in very small groups. The staff felt this is important and I agree with that assessment.

If anyone has any questions or concerns, please feel free to reach out to me and I am happy to discuss. We are involved in a health crisis and it is important for us to be socially responsible. Thank you for taking the time to read this and I will be in touch next week.

The coaching staff will be in touch with individual site-specific information. Any practice being held tomorrow (Sunday 3/15) is on as scheduled. The break will begin on Monday, March 16th and go through Sunday, March 29th at this point. We will keep everyone updated.


Thomas E Ugast

Chief Executive Officer

Nation's Capital Swimming, Inc.

NCAP Travel Update

January 15, 2020

Dear NCAP Families-

In light of the recent developments with the COVID-19 pandemic, our coaching staff met as a whole this morning and made the difficult decision to suspend all team travel through April 5th.

While we fully understand the impact this will have on our athletes, with all the hard work everyone has put in throughout this season, we believe keeping our athletes, families, coaches and officials safe is our top priority.

As we just came to this decision today, we are in the process of working with meet hosts, hotels, transportation companies, and catering to determine any possible refunds. Further information on the financial side of things will be available in the coming days.

If any athlete and family decides to travel to any meet independently, please be aware that athletes will have to be removed from practice and team activities for 14 days upon their return from any competition. If any athlete or family does make the decision to travel, please be aware there will be NO NCAP coach of record at the event. Please contact Karyn McCannon via email if you decide to move forward with travel plans so we can communicate this to the meet host.

In conjunction with this decision, NCAP as a whole will not be competing in any local meets during this stated time period, through April 5th. Any previous entries submitted for PVS meets will be removed at this time.

We are currently working with all our coaches and facilities to determine our plans going forward for practices- more information on this will be available next week as we await further directions from our training venues.

Please take the time to congratulate your athletes at all levels on their accomplishments this year. We will continue to monitor the situation with all relevant parties and we will publish further information accordingly.

As a coaching staff, we do not take these decisions lightly. Our top priority is the health and safety of our athletes, families, and coaching staff.

If you have any questions, please feel free to contact me.


Thomas E. Ugast

Chief Executive Officer

Nation's Capital Swimming, Inc.

[email protected]