Bronze | Gold | Silver | Titanium | Platinum
| Age: | 5-8 years of age |
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| Skill Requirement: | 25 yards of freestyle with rotary breathing 25 yards of backstroke |
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| Practices: | 3 practices per week/45 minutes per practice : Summer 4 practices per week/60 Min |
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| Basic Goals: | Set technique foundation in all 4 strokes Learn drill progression Begin aerobic development Improve kicking Attend swim meets USA Swimming start certification Begin racing skills Perform legal 200 IM |
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| Dry Land Program: | Stroke simulation |
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| Group Goals: | 200 IM Swim 200 IM Kick |
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| Age: | 8-11 years of age |
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| Skill Requirement: | 50 yards of freestyle with rotary breathing 25 yards of butterfly |
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| Practices: | 4 practices per week/60-75 minutes per practice |
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| Basic Goals: | Begin aerobic base training and interval training Advance technique foundation in all 4 strokes Continue kick strengthening Meet participation Practice and refine race skills |
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| Dry Land Program: | 2 times per week Introduction to warm up and stretching Beginning body alignment and core development Stroke simulation Games |
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| Equipment: | Kick Stick |
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| Group Goals: | 500 Free 200 IM 100 of all 4 legal strokes |
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| Age: | 11-18 years of age |
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| Skill Requirement: | 100 Freestyle |
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| Practices: | 4 practices per week/75 minutes per practice |
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| Basic Goals: | Big aerobic build Emphasis on 100's of stroke and 200 IM Refined race tactics Consistent dry land training Train all 4 strokes Continue to strengthen kick Age Group Champs and Regional - Top 20 Master drills used by CATS |
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| Dry Land Program: | 1-2 times per week Begin shoulder strengthening Advanced core and stabilization development Body weight circuit Games |
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| Equipment: | Kickboard Fins Snorkel (Front mounted) Water bottles Sandals Swimsuit Cap Goggles |
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| Test Sets: | 10x50 Free @ 1:00 / 10x100 Free @ 1:10 10x50 Kick @ 1:10 / 10x100 Kick @ 1:30 10x50 Stroke @ 1:20 / 10x100 Stroke @ 1:40 |
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| Age: | 11-14 years of age |
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| Skill Requirement: | 11-12 Regional Times and Above 13-14 Regional Times and Above 10x50 Free @ 1:00 10x50 Kick @ 1:10 10x50 Stroke @ 1:10 |
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| Practices: | 5-6 practices per week / 90-105 minutes per practice |
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| Basic Goals: | Aerobic training Emphasis on 100's and 200's of stroke Train all 4 stroke Kick strengthening Stroke technique development |
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| Dry Land Program: | 3-4 times per week Warm up and stretching Running and other aerobic work Body weight circuits Games |
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| Test Sets: | 16x100 Free hold fastest interval 10x100 IM hold fastest interval 400 Kick for time 10x50 OFF BLOCK for time |
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| To be considered for Platinum Group: |
Platinum: |
| Age: | 15 and Older |
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| Skill Requirement: | 14 yr olds with Sectional Cuts or Higher HS Ages Swimmers with Regional Cuts or Higher |
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| Practices: | School Year - 6 practices per week / 90-120 minutes per practice: Summer - 8-10 Practices per week / 90-120 minutes per practice |
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| Basic Goals: | Advanced training for competition Stretching, and a wide range of dry land including some weight training will be predominant throughout the season. Swimmers must have coach's approval to participate in this group and be willing to travel and compete in national and international meets. |
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| Dry Land Program: | 4 times per week Shoulder strengthening Advanced strength training and stabilization development Body weight circuit Games |
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| Equipment: | Kickboard |
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| Test Sets: | 400/500 Free Modified T-30 5x100 MS OFF BLOCK on 5:00 |
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| Travel meets requirements: | In order to attend a championship meet outside of the state of Illinois a swimmer must attend 85% of practices for that given season. This rule applies to Speedo Sectionals, USA Junior Nationals, USA Nationals, US Open and Olympic Trials. |
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