Join the Worcester Fitness Flyers and take your swimming to a new level!

Team Program and Training Information

The Flyers Swim Team Programs will introduce accomplished swimmers, and swimmers new to participating in a swim team setting, to all aspects of competitive swimming. Team training is also the perfect opportunity for swimmers with competitive experience to perfect their technique and increase their performance!

As an extension of the comprehensive Swim Academy program at Worcester Fitness, this is an opportunity to take your child’s swimming to the next level. It will include quality professional technique-based instruction on the biomechanics of all 4 competitive strokes, starts, turns, competition strategies, efficiency in the water, and age-appropriate training practices.

Our vision is to teach the best stroke techniques for age group swimmers and develop swimmers in an athlete-centered environment where success is measured by personal improvement and strength of character.

Team goals include providing every member an opportunity to improve swimming skills and achieve success at his or her level of ability, from novice swimmers to advanced swimmers looking to improve their performance.

To Learn More

You can schedule an evaluation and tour of the facility with the Head Coach or attend the Program Orientation night.This is a great opportunity to learn more about our program, get any additional questions answered, meet the coaches and dryland  trainers, and tour our training facilities.

The Season runs from September 12 through May 23.


Printable Schedule

Team Schedule


2023 – 2024
Swim Team Season

Junior Flyers
$202 per month
$336 per month
Senior Flyers
$430 per month

Annual Program Registration Fee

$25 first swimmer
$20 second swimmer
$45 family cap

Payment Schedule

Program payment is processed monthly on the first of the month. The first month’s payment is due at enrollment.

Cancellation Policy

Once your registration has been processed we require a 30 day notice before leaving the program. ALL issued gear bags and equipment must be returned in good condition or the participant’s swim account will be charged the agreed upon replacement fee.

Age Requirements

Ages 8-15
Under 8 requires evaluation by head coach prior to enrollment

Program Level Guidelines


Junior Flyers

For swimmers who have limited experience and knowledge of competitive swimming skills or who are working to improve already obtained skills should start at this level.

Participants MUST be comfortable in deep water and able to swim two consecutive lengths, one length of freestyle with face in the water and rotary breathing and one length of backstroke with an out of water arm recovery.

Four competitive strokes will be introduced, as well as turn progressions, and competitive starts from both the side of the pool and from a competition starting block. Focus is on improving swimming technique, endurance, and competitive skills. This level is designed to prepare swimmers for the Flyers level.


Designed for swimmers who have been introduced to all four competitive strokes and are able to demonstrate knowledge of competition starts and turns.

Swimmers at this level should be able to swim 4 lengths of freestyle and two lengths of two other choice strokes. Training will include the use of basic equipment and will introduce drills designed to improve stroke technique and efficiency, endurance, and speed. Competitive skills,continuation of competitive start instruction,pacing strategies, and distance swimming will be introduced.

Senior Flyers

This program is designed for the swimmer with advanced skills who is looking for a challenge and wants to improve competition skills. Participants must have developed proficiency in all four competitive strokes, be able to demonstrate correct turns for each stroke, and swim a 100 yard Individual Medley (one length of each competitive stroke consecutively) The four competitive strokes are butterfly, backstroke, breaststroke, and freestyle.

Participants also must be able to swim continuously for 200 yards and demonstrate an understanding of training techniques, knowledge of swimming terminology, and have experience with basic training equipment. Swimmers should also be able to follow a workout plan and training set.

Swimmers will continue to work on speed, endurance, and stroke technique.  Advanced training equipment will be introduced along with more intricate and challenging training sets. Pacing, competitive strategies, advanced competitive starts, and the use of a pace clock during sets will be emphasized. Advanced stroke technique drills will also be introduced to improve efficiency.

  • Our goal is to place swimmers with participants of similar ages and abilities.
  • All Participants’ swim times will be tracked and individual  progress will be evaluated throughout the season. 
  • Swimmers will be issued training gear for use throughout the season.


Additional Features

Dry Land Training

In addition to weekly swim practices, the Flyers and Senior Flyers levels program will include a dry land training component.

This is a unique opportunity for swimmers to complement the program’s swim technique training in an effort to develop our swimmers to their fullest potential.

Proper expert guided dry land programs have been proven to enhance performance and help avoid injury.

Swimmers will meet weekly with our certified fitness trainer to execute the program created specifically for the Flyers Swim Team members. They will work each week on proper dynamic warm-up, age-appropriate strength training exercises, stretching, flexibility, agility, and core stabilization. Swimmers participating in the dryland component MUST wear athletic footwear and clothing.

Utilization of an Olympic size Training Facility

Worcester Fitness has partnered with the YWCA of Worcester to include in our program the utilization of an Olympic-size competitive pool. This will provide our swimmers with the opportunity to train for competitive events, be introduced to diving, and learn competitive starts.

The team will meet at the YWCA every Tuesday and twice per month on Thursday evenings throughout the season. (refer to the Full Season and Practice Schedule for dates and times.)

New This Season at the YWCA 

Recently installed state-of-the-art Competition Starting blocks

Courtesy of funds raised by the Flyers team families and a generous donation from Worcester Fitness, new state-of-the-art starting blocks have been installed in all lanes.This addition will bring the competition training component to a new level. Participants will be instructed how to perform official racing starts which will increase their overall performance. We are excited to have this new feature as part of our overall training.

Competition Opportunity

All the members of the Flyers Swim Team Program will have the opportunity to participate in several intrasquad swim meets throughout the 2023 -2024 season. This schedule is listed below. There may be additional opportunities to compete with other programs. A registration fee per swimmer for each duel meet attended may be charged to cover meet logistics, coaching staff and awards depending on the meet format and location. 

Performance will be tracked and award ribbons will be presented after each competition.

Meet the Coaching Team



Kathy Spodick-Head Coach

Kathy has over 25 years of competitive swim coach experience and aquatic program development. She is a long time member of the American Swimming Coaches Association and USA Swimming, which provides the highest level of coaching training available. She brings creative coaching methods and enthusiasm in developing this unique Worcester Fitness Flyers competitive program. She has the innate ability to motivate others toward reaching their fullest potential. Kathy is a certified lifeguard. She holds several advanced coaching and coaching safety certifications including YMCA Fundamentals of Coaching, USA Foundations of Coaching, USA Level II Swimming, and ASCA Level 2 Coaching certifications for both Age Group and High School level swimmers. She has also taken ASCA coaching courses in Advanced Stroke Technique, Physiology of Swimming, Dry Land Training for Age Group Swimmers, and Coaching the 10 and Under Swimmer. Kathy loves the sport of swimming and strives to help others find that passion and develop into strong individuals both in and out of the pool. Kathy will continue to motivate and inspire young athletes.

Sophie Hayes-Lead Assistant Coach

Sophie joins the the Worcester Fitness coaching team in fall of 2023 as the Lead Assistant Coach. She is native of Ridgefield, Connecticut, and graduate from Ridgefield High School. Swimming has been a part of Sophie’s life from a young age. She started on a club swim team at the age of eight and continued competing through high school. Swimming for the local club team, The Wilton Wahoos, she developed into a competent, all around swimmer but she succeeded mostly at swimming butterfly events. She continued her swimming career at Keene State College where she swam all four years and was elected swim team captain. She was awarded Swimmer of the Year and the Women’s High Point Award at several of her championship swim meets. She graduated from college in 2020 with a degree in exercise science.After graduation, Sophie took a job as a paraprofessional working with children who had autism and other disabilities. She found this role extremely rewarding.The experience added a great deal to her skill set. Sophie has always had a passion for working with people of all ages and making a difference in their lives whether that be big or small. Sophie just recently moved to Worcester Mass. to start her graduate program at MCPHS in occupational therapy. In addition, to her coaching position she will be part of the team at Worcester Fitness also working as a personal trainer. She brings a wealth of knowledge and experience to her new positions. She strongly believes that swimming has guided her all these years to make her the person she is today. She has confidence, excellent organizational and interpersonal skills, and knows what it takes to work within a team setting. As an accomplished competitive swimmer, Sophie is excited to be a part of The Worcester Fitness Flyers and share her experience to make an impact on young swimmers like herself.

Sam Kowaleski
Land Trainer

Sam is a W.I.T.S. Certified Personal Trainer. He started as an intern at Worcester Fitness in 2017 and soon earned a position at our welcome desk and as a personal trainer. He also leads small group training sessions with a focus on teen athletes. He has helped teens and adults and seniors to build healthy strength and endurance.

Sam believes that nutrition and personal health are not just a job to him, but instead is his true passion! Sam grew up in Rutland and now reside in Paxton He attended Wachusett Regional High School.

Sam loves to play Disc Golf and hike in his free time away from Worcester Fitness. Quote “A moment of pain is worth a lifetime of glory”- Louis Zamperini

Helen Waldschmidt
Assistant Coach

Helen joined the Flyers program as an assistant coach in 2021. She is a native of South Bend, Indiana and relocated to Worcester, Massachusetts to pursue a career as a chemist. She comes from a family of swimmers and has enjoyed distance swimming from the age of eight. Helen brings to the team twelve years of competitive swimming experience at the local, state, and regional level. She holds certifications in CPR, AED, and Water Safety Instruction. Helen has previously worked as an Assistant Coach and Swim Instructor for Morris Park Country Club, the South Bend Parks and Recreation Department, and the Michiana YMCA.

Helen stepped away from swimming to pursue her Bachelor’s degree at Purdue University in Chemistry and then a Doctorate degree in Medicinal Chemistry at the University of Michigan. Upon completing her studies and relocating for her career Helen’s love for the sport of swimming led her to join The Worcester Fitness Swim Academy and the Flyers swim program to pass on her knowledge to young swimmers. Helen firmly believes that competitive swimming from a young age gave her the social skills, time management, confidence, and healthy habits that have allowed her to accomplish her life goals and wishes to help others build these skills through swimming.

Helen enjoys thinking of new drills and teaching new skills to swimmers. Her favorite events are the 200 IM and 100 Fly. When not in the lab or the pool Helen enjoys baking, gardening, and jigsaw puzzles.

About Our Swim Lessons

Worcester Fitness Swim Academy offers a comprehensive and results-oriented swim lesson program. Our wide range of classes cater to your child's individual needs and goals. Our dedicated team of instructors teach vital water safety skills, while simultaneously enhancing comfort level, strength, stroke development, and pool endurance. We also provide Adult Swim Lessons for those interested. With conveniently scheduled classes available during daytime, evenings, and weekends, we ensure a flexible and accessible learning experience.


Worcester Fitness
440 Grove Street
Worcester, MA 01605