Training Groups


 

Alligator Aquatics offers training and practice groups for swimmers of all ages and ability levels. It is the goal of our club to offer age-specific training for all of our athletes geared towards challenging and developing each individual to the best of their abilities. Find group descriptions below:
 

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.


Alligator Aquatics is open to swimmers ages 5 and up. Swimmers age 8 and under must be able to swim 25 yards of both freestyle and backstroke efficiently. Swimmers age 10 and over must complete 50 yards of freestyle and backstroke efficiently.
 

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

Our Masters team is open to swimmers ages 21 to 99 who can swim 50 yards of freestyle. Through the use of our progressive program, all swimmers, whether novice or advanced, will receive the coaching and training necessary to guide them to fulfill their goals.
 
Masters swimmers must be registered with ILMSA before practicing. For more information, visit www.ilmsa.com or contact Head Coach Stacy Cassiday at [email protected].