AGO Daily Workout | TEAMGOLDUSA

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3:00 PM–5:00 PM Pacific

Backstroke balance and counting

25-yard pool (SCY); 1 length = 25 ydOct 13 FoundationDevelopment45 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

8 min · 4 x 1 length backstroke, alternating a brief supported balance drill with full stroke. Rest 20–30 seconds.

MAIN SET

13 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—2 rounds of 2 x 1 length easy backstroke and 2 x 1 length easy freestyle; 20–30 seconds between lengths, one minute between rounds.—

Coach observation and race skill

4 min · Count strokes on two comfortable lengths; describe one change that kept the head quiet.

Cool down

4 min · 2–4 easy lengths or a few minutes of relaxed swimming, with rests whenever needed.

Learning and preparation

2 min · Show top/bottom on the clock and count one repeat accurately.

Dryland

DrylandSetDescriptionFocus

Movement8 min8 minutes of gentle throwing/catching and lateral stepping in a clear dry area. Practise one movement at a time before combining them; water breaks are welcome.—

Plan context

Detailed first four weeks

Backstroke balance and counting. Backstroke balance and counting. Coach selects the suitable version, with rest and technique first.

Core duration and readiness

Planned core: 45 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Choose short blocks and voluntary pauses first. Athletes may finish after a 20–30 minute pool core when that matches their assessed level. Attendance frequency and full-session duration are individual coach decisions.

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

Body line and relaxed freestyle · 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.