Training Groups
New athletes, please sign up for the level that best suits your child. If you are unsure which level is most appropriate, please contact Head Coach Stacy Cassiday to discuss at [email protected]. All swimmers will be reviewed during the first week of practices to assure their group placement is a good fit.
Green Gators:
This group is for swimmers 5-8 years old that can swim 25 yards of freestyle and backstroke as well as 9-year-old swimmers that are new to swimming and are not yet able to swim 50 yards of freestyle and backstroke. There will be 3 thirty minute practices a week focusing on developmental swim team skills. Practices will be 85% stroke correction, 15% training etiquette, and a great deal of FUN!!
Training objectives:
☐ Acclimation to a team environment, reading the pace clock and good training habits
☐ Legal freestyle with rotary breathing
☐ Legal backstroke
☐ Legal breaststroke kick
☐ Legal butterfly kick
☐ USA swimming start certification if intending to swim in any meets
Performance Targets:
☐ Streamline
☐ Correct freestyle for 25 yards with rotary breathing
☐ Correct backstroke for 25 yards
☐ Correct breaststroke for 25 yards
☐ Legal butterfly kick
Silver Gators:
This group is for swimmers 7-9 years old that are able to complete 50 yards of freestyle and backstroke, as well as 25 yards of breaststroke and butterfly Kick. There will be three 45-minute practices a week focusing on 70% stroke technique and 30% training etiquette. Swimmers are expected to compete in the Alligator home meets.
Training Objectives:
☐ Legal breaststroke and butterfly
☐ Understanding of stroke drills for all 4 strokes
☐ Understanding and ability to use the pace clock
☐ USA swimming start certification - must pass to attend meets
Performance Targets:
☐ 100 IM Swim
☐ 100 IM Kick
Gold Gators:
This group is for swimmers 9-11 years old that can swim all four strokes legally, 100 Freestyle with rotary breathing, 50 yards backstroke and breaststroke legally. The focus of this group is age group appropriate conditioning. Progression through this group takes a swimmer from solid age group practices to more focused, age group competitive conditioning. This group will focus on 40% stroke technique and 60% training etiquette. Competing in Alligator home meets and at least 1 meet per month when offered is expected. Swimmers are encouraged to attend a minimum of 3 practices per week.
Training objectives:
☐ Interval training
☐ Increased knowledge of drill progression
☐ Strengthening of kick skills
☐ Improved training and competitive skills
☐ 200 IM continuous with proper turns
☐ Legal turns in all strokes
Performance Targets (target times are in yards):
☐ Compete in as many different races as possible in meets during the season
☐ Race 200 IM and 500 Free
☐ 10 x 50 @ 1:00
☐ 5 x 100 IM @ 2:00
☐ 10 x 50 K on 1:15
☐ 500 Free under 9:00
Blue Gators:
This group is for swimmers 11-13 years old that can swim all four strokes legally. This group will focus on 50% technique and 50% conditioning. Competing in Alligator home meets and 2 meets per month when offered is expected. Swimmers are also encouraged to attend 4 practices a week at the minimum.
Training objectives:
☐ Conditioning focused on 100's of all four strokes
☐ Aerobic endurance
☐ Increased dryland with core development and shoulder strengthening.
☐ Accountability for quality practice as an individual and as a group.
Performance Targets (target times are in yards):
☐ Compete in every available event during the course of the season
☐ Race 400 IM and 500 Free
☐ 8 x 100 @ 1:40
☐ 10 x 50 K @ 1:05
☐ 5 x 100 IM @ 1:50
☐ 500 Freestyle under 8:00
☐ Regional and State Cuts
Senior 1:
Swimmers in the Senior 1 training group will continue to work on competitive conditioning, stroke technique and begin to prepare for high school swimming. Swimmers must have four legal strokes and be able to perform the test sets. 12-year-old swimmers that have four legal strokes and can perform the test sets, along with a recommendation from the head coach, will be considered for this group. Competing in all Alligator home meets and 2 meets per month when offered is expected. Swimmers with 4 or more Regional cuts should sign up for Senior 2.
Training Objectives:
☐ Compete in every event at least once during the course of the season
☐ Focus on 100's and 200's of all strokes
☐ Increased aerobic and dryland training
☐ A wider range of training working towards individual goals based on individual commitment
Performance Targets (target times are in yards):
☐ 10 x 100 Freestyle @ 1:30
☐ 5 x 200 IM @ 3:30
☐ 500 Freestyle under 7:00
☐ Age Group Regional, State and Sectional Cuts
Senior 2: - **Please fill out attached required application**
This group is for swimmers age 13 and over that have demonstrated a history of training integrity, self-discipline, and a positive work ethic. Swimmers should have 4 or more Regional cuts. Swimmers must have long-term goals for HS and Collegiate swimming and a willingness to work towards them. They must show leadership to the Alligator team as a whole. Attendance is expected at 85% (this includes work schedule conflicts and vacations), as well as attend all Alligator home meets and a minimum of 2 additional meets when offered. *Championship meet participation is required, including any relays the swimmer has qualified for.
Training objectives:
☐ Qualify for Regional, Age Group or Senior State and Sectionals
☐ Develop more advanced race strategies for high school swimming
☐ Increased training integrity
Performance Target (target times are in yards):
☐ compete in every event at least once during the course of the season
☐ 10 x 100 Freestyle @ 1:20 (W) and 1:15 (M)
☐ 5 x 200 IM @ 3:15 (W) and 3:00 (M)
☐ Kick 5 x 100 on 1:50
☐ 500 Freestyle under 6:15 (W) and 6:00 (M)
☐ Regional cuts, Senior State cuts, Sectional cuts, and College Swimming
Senior 3: **Please fill out attached required application**
Head Coach approval only. Swimmers need to be aged 14 and over. In order to move into Senior 3, swimmers must have demonstrated a history of training integrity, self-discipline, and a positive work ethic. Attendance is expected at 90% (this includes work schedule conflicts and vacations). Swimmers must have long-term swimming goals in HS and Collegiate swimming and a willingness to work for them. *Championship meet participation is required, including any relays the swimmer has qualified for.
Training objectives:
☐ National level times and College Swimming are the main goals
☐ Advanced race strategy
☐ Desire to travel to National meets
☐ Push limits and reach high goals
Performance Targets:
☐ Compete in every event at least once during the course of the season
☐ 10 x 100 Freestyle @ 1:15 (W) and 1:00 (M)
☐ 5 x 200 IM @ 2:40 (W) and 2:30 (M)
☐ Kick 5 x 100 on 1:45
☐ 500 Freestyle under 5:40 (W) and 5:15 (M)
☐ Senior State cuts, Sectional cuts, National cuts, and College Swimming
Please note that swimmers age as of December 1st determines level placement.
Every swimmer who is changing training groups, MUST be approved by the head coach. must register in the level matching their age unless assigned by the Head Coach.
Head Coach Stacy Cassiday to discuss at [email protected].
All swimmers will be reviewed during the first week of practices to assure their group placement is a good fit.
Masters Athletes
