• Dale City Frogs
    Welcome to the Dale City Swim Team (DCST).  Founded in 1975 and one of three public teams in the county.  One of more than 20 summer swim teams that make up the Prince William Swim League.
  • Mission Statement
    It is the mission of the Dale City Swim team to provide the youth of our community with a high quality summer swim experience and to develop a sense of self-esteem, confidence and achievement while teaching the sport of competitive swimming. DCST promotes character and community.
  • Our Location
    The Dale City Frogs swim at the Birchdale Pool located at 14730 Birchdale Avenue, Dale City, VA 22193

Dale City Swim Team – DCST

Welcome to the Dale City Swim Team (DCST).  Founded in 1975 and one of three public teams in the county.  One of more than 20 summer swim teams that make up the Prince William Swim League.  DCST strives to create the opportunity for swimmers of all levels to develop mind, body, character and spirit and achieve their highest levels of personal growth as well as achievement in the sport.

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Prince William Swim League (PWSL)

Check our latest score in PWSL.

Events

Check out our list of events for this season.

Board of Directors

Learn about the volunteers behind the scenes that make it all work.

Visiting Teams

All you need to know as a visiting team.

Our Sponsors

Learn about our amazing sponsors.

Programs – What We Offer

Summer Swim

DCST offers a 9 week summer swim program which is open to all children ages 5–18 (age as of June 1) who reside in Prince William County, Virginia. DCST is committed to providing each swimmer the opportunity to develop strong body, mind and spirit in a team environment & develop a love of swimming, teamwork and principles of good sportsmanship. However, we never lose sight of our second rule. We want the team to be fun and exciting and instill life long friendships for our swimmers and their families.

Dryland training is incorporated into the program twice a week. The dryland program focuses on exercises that will strengthen a swimmers core and endurance. Dryland is mandatory for swimmers and takes place immediately before or after practice.  Select the image to learn more…

Our program is both interesting and worthwhile. We encourage the swimmers to work hard, develop self-discipline, and strive to do their best.

Buddy Program

The buddy program is a recent Frog initiative. It enables our older swimmers to provide mentorship to our younger swimmers while increasing team spirit. At the beginning of the season, the coaches pair every 8 and under swimmer with an older swimmer. The older swimmer is there to encourage, mentor and motivate our youngest swimmers and make them feel like they are part of the larger team.

Swim Clinics

As part of our summer program, we offer additional sessions of swimming clinics with a limited number of swimmers in each group. These clinics are immediately before or after practice, broken out by age group and stroke specific. The primary objective of the clinics is to allow a coach to work with swimmers who are close to being legal prior to racing at a meet.

Do you want to get a jump start on summer swimming?

This year, the Dale City Frogs will offer a winter training session for swimmers who are not affiliated with a year around program. The program will focus on preparing swimmers for the 2018 summer swim team season. Coaches will focus on teaching proper breathing and kicks, flip turns and breaststroke and butterfly. Spaces are limited and will fill up quickly. Keep an eye out on Team Snap for registration.

Where: Colgan Senior High School

When: Sunday nights from 5:00 – 6:00

Who:

  • Swimmers age 8 or younger who can swim a legal 25 Free and 25 Back without stopping or assistance
  • Swimmers  age 9 or older who can swim a legal 50 Free and 50 Back without stopping or assistance

Session 1:

  • January 7th – March 4th.
  • $35 non-refundable payment due at time of registration.
  • Final payment due by Dec 31st.
  • Cost $80.

 

Session 2:

  • March 11th – May 20th (No class April 1st or 8th).
  • $35 non-refundable payment due at time of registration.
  • Final payment due by Mar 1st.
  • Cost $80.

 

** $10 discount if you register more than 1 child

** $10 discount if you register for both sessions

Questions: -- Click here to contact Coach Pam 

 

 

Meet Our Coaches

Head Coach – Pam Friend

Head Coach – Pam Friend

Coach Pam Friend started her swimming career at the age of 4 with the FROGS and at the age of 6 started swimming year round on PWSC, then later swam for FT Belvoir, QDD and OCCS. She competed at both National and International Swim Meets throughout her swimming career. Pam was recruited by numerous colleges […]
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Assistant Coach – Emily Nordberg

Assistant Coach – Emily Nordberg

Emily “Emie” Nordberg began swimming for the Frogs when she was 5 years old and has been a member of the team ever since! She also swam for Occoquan Swimming (OCCS) until age 17, qualifying twice for NASA Junior Nationals in Clearwater, Florida. Emily graduated from Grace Preparatory high school early in 2014, took a […]
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Assistant Coach – Melody Nordberg

Assistant Coach – Melody Nordberg

Coach Melody was a 2012 graduate of Grace Preparatory School in Stafford & recently completed her senior year at Messiah College near Harrisburg, Pennsylvania. When not coaching she enjoys volleyball, tennis, singing, teaching Sunday School, reading & especially writing. Melody swam with the Frogs for ten years and in those years discovered not only the […]
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Assistant Coach – Holly Livingston

Assistant Coach – Holly Livingston

Holly was on the Frogs since the age of 4, following in the footsteps of her older siblings April, Tara, and Matthew and swam for 14 years as a member of the team. She began swimming year round at the age of 5 on Amberjax and later on QDD. She swam three years for Hylton […]
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Assistant Coach –  Lorenzo Zamora

Assistant Coach –  Lorenzo Zamora

Coach Lorenzo started swimming at the age of 15 with the FROGS and this is his second year coaching. He immediately became passionate with the sport and decided to start swimming year around with Amberjacks until 2015. He is currently in his Junior year at George Mason University, pursuing a B.S. degree in Computer Science. […]
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Assistant Coach – Michael Cheripka

Assistant Coach – Michael Cheripka

Coach Michael has been swimming with the frogs since he was six years old and this is his second year as a coach. Michael is currently attending Hood college, in Frederick MD, which he is part of the swim team and is enrolled in an Army ROTC program. Michael loves to see the energy and […]
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Assistant Coach – Nichole Boigegrain

Assistant Coach – Nichole Boigegrain

Nichole began swimming for the Frogs in 2008 when she was 9 years old but has been hanging around the frog pond since she was born! Nichole also swam for Amberjax until 2013 when she joined her high school swim team, where she had the honor to be captain for two years. She has received […]
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News

7/28/2018 DIVISIONAL SWIM @ Birchdale Pool
7/28/2018 DIVISIONAL SWIM @ Birchdale Pool

This year Dale City Swim Team (Frogs) are hosting the Prince William Swim League - Green Division Championship at the…

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RECORDS SET 2017
RECORDS SET 2017

Boys 11-12 Medley Relay New time 1:07.45 Marco Zamora, Dawson Truong, AJ Friend, Lucas Bauer   Girls 9-10 Freestyle New…

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2018 Meet Schedule
2018 Meet Schedule

Time Trials (1): June 9, 2018 @ Birchdale Pool. This is especially important for new swimmers. This is a dress rehearsal…

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2018 Practice Schedule – Age Group Swim Times
2018 Practice Schedule – Age Group Swim Times

Our practice schedule varies based on Prince William County school schedule. May 29 – June 8 (Last day of school…

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Dale City Frogs Winter Training – Coming Again 2018-2019
Dale City Frogs Winter Training – Coming Again 2018-2019

Do you want to get a jump start on summer swimming? The Dale City Frogs will offer winter training session…

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Message from our Apparel/Photographer guru :)
Message from our Apparel/Photographer guru :)

INDIVIDUAL PICTURES: Karen will be taking makeup/retake individual pictures at practice on Wednesday/Thursday this week. Find her near the apparel/concessions…

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Contact Us

Get in touch and we'll get back to you as soon as we can.  We look forward to hearing from you!