JR Daily Workout | TEAMGOLDUSA

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5:00 PM–7:00 PM Pacific

Efficiency and readiness baseline

25-yard pool (SCY); 1 length = 25 ydOct 12 FoundationDevelopment90 min coreDetailed plan

Coach adapts work and rest to current readiness. Stop for pain or loss of technique.

Times are core guidance.

Swim

WARM UP

Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.

Warm-upSetDescription: Long Axis FreestyleFocus

Warm-up 1100 yd100 ez free—

Warm-up 250 yd50 head lead (25 left open, 25 right open)—

Warm-up 350 yd50 head lead (25 left closed, 25 right closed)—

Warm-up 450 yd50 arm lead (25 left open, 25 right open)—

Warm-up 550 yd50 arm lead (25 left closed, 25 right closed)—

Warm-up 6100 yd100 Shark (25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—

Warm-up 7100 yd100 (6 kick switch-distance catchup)—

Technique and skill

14 min · 8 x 1 length drill/swim across ready strokes, 20–30 seconds rest; establish a comfortable count and rate cue.

MAIN SET

28 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6 x 4 lengths steady with 25–40 seconds rest; choose four repeats or 2-length repeats if this better matches current work.—

Coach observation and race skill

8 min · Observe 4 equal-distance comfortable repeats: time, count/rate, breathing and skill. Establish a current baseline without copying SR volume.

Cool down

6 min · 4–8 easy lengths within the time cap, or a shorter relaxed swim; finish comfortable.

Learning and preparation

4 min · Explain the difference between a steady aerobic session and brief high-quality speed work.

Dryland

DrylandSetDescriptionFocus

Movement18 min18 minutes with a qualified coach: dynamic warm-up, then 1–2 sets of 6–8 controlled squat-to-box, unloaded hinge, incline push-up and supported row or band row if equipment is safe. Add 4–6 dead-bug reaches per side. Leave several easy repetitions in reserve; use no external load until movement and history are reviewed.—

Plan context

Detailed first four weeks

Efficiency and readiness baseline. Efficiency and readiness baseline. Coach selects the suitable version, with rest and technique first.

Core duration and readiness

Planned core: 90 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Use recent individual training and technique as the ceiling. The group label and sex do not establish fitness, maturation, strength readiness or a need to match SR workload.

Pool course and volume

Current training pool: 25-yard pool (SCY); 1 length = 25 yd. No numeric total training volume is assigned. This facility configuration does not establish the course of pace references or meet results.

Macrocycle

Autumn and winter development · 2026-10-12 to 2027-03-28

Mesocycle

Assess and establish routines · 2026-10-12 to 2026-11-08

Microcycle

Stroke efficiency and current baseline · Teach and establish · 2026-10-12 to 2026-10-18

Curriculum focus only

These are opportunities to practise curriculum skills. Calendar participation does not assign an athlete, establish an ADM level, record an assessment or award mastery. Individual evidence is recorded separately by the coach.