The Virginia Gators is a developmental swim team that promotes personal excellence through competitive swimming.

The National Group

The National Group is so named because it is comprised of swimmers who have National competition aspirations and a history of advanced training and a commitment to achieve their maximum potential and beyond. This is our top training group and these swimmers are motivated and ready for the challenges and demands of training to compete at the Sectional, Jr. National, and National levels. Many aspire to and achieve success in top college swim programs.

National Group Standards

This group follows a highly individualized 12-month training cycle that is prepared and carried out with the specific needs and goals of each swimmer. Participation in most regional and championship meets and attendance at 7-8 practices per week is assumed. Swimmers in this group have 6 practices per week with the Advancing group and an additional 2 double workout days with practices in the morning.  Placement in this group requires approval from Head Coach JJ.  Invitations to this group will be made at JJ’s discretion to swimmers possessing both tangible and intangible criteria as listed in the full practice placement requirements. 

Training standards for this group include the ability to swim 30-45 min sets on the following interval bases:

  • 10 X 100 @ 1:30 freestyle swim
  • 8 X 100 @ 1:40 fly/back/breast/IM
  • 10 X 50 @ 1:00 kick, 2 out of 4 strokes
  • 5 X 200 @ 3:00 free swim
  • 5 X 200 @ 3:15 IM swim
  • 16 X 25 @ :40 15 meter underwater dolphin kick

Practice Schedule
National group swimmers are expected to attend 7-8 practices per week to ensure that a complete training regimen is followed and continued progress at the elite level is maintained. Practices will focus on preparation for success at nationally recognized events as well as a successful collegiate experience. Swimmers have already shown they are able to balance Gator requirements and school before being considered for this group. Swimmers in this group have maintained the highest level of practice attendance and participation with the Gator team. National Group practices are held Monday through Friday from 6:45 - 8:45 pm, Monday and Wednesday from 6:00-7:30 am, and 8:00-10:30 am on Saturdays.


National group swimmers will participate in a team dryland program as part of their overall conditioning.


The National Group will be coached primarily by Head Coach JJ Bean.

Leading swimmers are encouraged to attend all meets assigned by the Head Coach.

Equipment and Training Tools 
Fins, snorkel, pull buoy and paddles are required for practice so that swimmers can fine tune their technique. Swimmers increase speed, strength, 
and endurance by using other training tools such as Tempo Trainers, to optimize their stroke rate, and swim parachutes, providing additional weight to pull. The Gators continually test and utilize the most advanced training tools and techniques to maximize swimmer improvement. Coach-approved equipment can be found by clicking this link: SwimOutlet Gator Affiliate.