Dashboard
View goals, notes, and training plans.
Open Dashboard →Quick Start
Log in, watch the welcome message, and jump into the tools that help you track your progress, capture your times, and prepare for practices and meets.
Athlete Dashboard
Meet Capture (25/50)
Times & Standards
Mindset (CITADEL)
Body Prep
Safe Sport for Athletes
Welcome to TEAMGOLDUSA
A quick message about what it means to be an athlete here.
Athlete Login
Access your dashboard, goals, and progression tools.
Meet Capture (25/50)
Record race splits and technical notes.
Stopwatch →Standards & Time Goals
Compare your times to goal standards.
View Times →Safe Sport for Athletes
Know your boundaries and how to speak up.
Learn More →Prepare Your Mind (CITADEL)
CITADEL is the mental framework we use to help you handle pressure, set real goals, and become the kind of teammate people love to train and race with.
C — Character
Doing the right thing, especially when no one is watching.
Open →I — Intent
Knowing why you’re here and what you’re chasing.
Open →T — Training
Turning practice into progress with smart habits.
Open →A — Attitude
Choosing your response, not your circumstances.
Open →D — Discipline
Doing the small things right, over and over.
Open →E — Energy
Protecting your fuel, focus, and recovery.
Open →L — Leadership
Lifting your lane and setting the tone.
Open →Prepare Your Body
Fast swims come from strong, healthy, and well-recovered bodies. Use these pillars to build routines that support your training instead of fighting it.
Strength Training
Muscle, power, and stability built safely over time.
Open →Flexibility & Mobility
Range of motion for better technique and fewer injuries.
Open →Nutrition
Fueling your training and recovery with smart choices.
Open →Hydration
Staying ahead of fatigue, cramps, and headaches.
Open →Sleep
Your best performance enhancer that costs nothing.
Open →Recovery
What you do between practices matters just as much.
Open →Consistent Routine
Small, repeatable habits that add up over seasons.
Open →