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 level-specific training for all of our athletes geared towards challenging and developing each individual to the best of their abilities.
Find group descriptions below or use the links to jump to a specific group.
Bionic | Quicksand | Phoenix | Blaze | Apex | National | Masters
New athletes are required to complete a tryout for placement before registering.
Coaches will make recommendations for current athletes before registration begins.
> If coaches training group recommendation is in question, current athletes are welcome to attend tryouts.
Age Group Athletes
Geared toward athletes aged 5-21, Alligator Aquatics has various groups tailored toward all skill and ability levels.
Swimmers 5-9 years old that can swim 25 yards of Freestyle and Backstroke.
There will be 3 x 30-minute practices a week focusing on developmental swim team skills. This group is for kids who have completed the Bionic expectations and WANT to jump into the pool and keep improving! Practices will be 85% stroke correction, 15% training etiquette, and a great deal of FUN!!
Training Objectives & Goals
- Acclimation to a team environment 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
Necessary Equipment:
- Practice suit, swim cap, goggles, fins
Swimmers 7-10 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 3 X 40-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
- Introduction to the pace clock and concepts
- USA swimming start certification - must pass to attend meets
Performance Targets
- 100 IM Swim
- 100 IM Kick
Necessary Equipment
- Practice suit, Alligator suit, swim cap, googles, fins
Swimmers 8-12 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.
Group Expectations & Goals
- Interval training
- Increased knowledge of drill progression
- Strengthening of kick skills
- Understanding and ability to use the pace clock
- Improved training and competitive skills
- 200 IM continuous with proper turns
- Legal turns in all strokes
- Race 200 IM and 500 Free
Group Requirements
Training Sets
10 X 50 Freestyle @ 1:00
5 X 100 IM @ 2:30
10 X 50 K on 1:20
500 Freestyle under 9:00
Necessary Equipment
- Practice suit, Alligator suit, swim cap, goggles
- Kickboard, pull buoy, fins, water bottle
Swimmers 11-16 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 expected to attend 4 practices a week at the minimum.
Group Expectations & Goals
- 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.
- Race 400 IM and 500 Free
Group Requirements
(Must meet either all Training Sets below or 3 Training Sets and have a current Regional Cut to be eligible for this group.)
Training Sets
8 X 100 FR @ 1:40
10 X 50 K @ 1:05
5 X 100 IM @ 1:50
500 Freestyle under 8:15
Time Standards
At least 1 Regional Cut
Necessary Equipment
- Practice suit, Alligator suit, swim cap, goggles
- Kickboard, pull buoy, fins, paddles, swimming snorkel, water bottle
- Resistance bands and a fitness mat are recommended
Swimmers 12-18 years old focusing on competitive conditioning, stroke technique.
Competing in all Alligator home meets and 2 meets per month when offered is expected.
Group Expectations & Goals
- Focus on 100's and 200's of all strokes
- Race all events at meets over the course of a season (including distance events)
- Increased aerobic and dryland training
- A wider range of training working towards individual goals based on individual commitment
Group Requirements
(Must meet either all Training Sets below or 3 Training Sets and have a current State Cut to be eligible for this group.)
Training Sets
10 X 100 FR @ 1:30
5 X 200 IM @ 3:30
500 Freestyle under 7:00
4 x 25 :40 no breath freestyle
Time Standards
At least 1 State Cut (Age Group or Senior)
Necessary Equipment
- Practice suit, drag or extra suit, Alligator suit, swim cap (optional), goggles
- Kickboard, pull buoy, fins, swimming snorkel, paddles, water bottle, resistance bands, parachute, fitness mat
This group is for swimmers aged 13 and over that have demonstrated a history of training integrity, self-discipline, and a positive work ethic. 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%, 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 qualified for).
Group Expectations & Goals
- Qualify for Regional, Age Group, or Senior State and Sectionals
- Race all events at meets over the course of a season (including distance events)
- Develop more advanced race strategies for high school swimming
- Increased training integrity
- Advanced Race Strategy
Group Requirements
(Must meet either all Training Sets below or 4 Training Sets and have a current Sectional Cut to be eligible for this group.)
Training Sets
10 X 100 Freestyle @ 1:20 (W) and 1:15 (M)
5 X 200 IM @ 3:10 (W) and 2:45 (M)
K 5 X 100 on 1:50
500 Freestyle under 6:00 (W) and 5:30 (M)
8 x 25 :40 no breath freestyle
Time Standards
At least 1 Sectional Cut
Necessary Equipment
- Practice suit, drag or extra suit, Alligator suit, swim cap (optional), goggles
- Kickboard, pull buoy, fins, swimming snorkel, paddles, water bottle, resistance bands, parachute, fitness mat
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].
