HS Daily Workout | TEAMGOLDUSA

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1:00 PM–3:00 PM Pacific

Home School · Breaststroke and butterfly coordination

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

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

Swim

Individual readiness and dose

One common coached session. Coach assigns repeat distance, stroke, repetitions and recovery separately for each swimmer from current legal skill, repeatability and recent training. The 25/50/100-yard choices are alternatives, not additional sets. Age informs teaching and dryland; it does not determine a swimming level.

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 x 25 as alternating breast/fly drill and complete stroke; rest 25–40 seconds. Use short fly segments followed by easy free if a full 25 loses rhythm.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—2 rounds: 4 x 25 breast/fly at a purposeful legal rhythm, rest 30–45 seconds; then 2 x 50 or 100 easy free/back, rest 20–30 seconds. Recover 2 minutes between rounds. One round or 25-yard easy repeats is the shorter option.—

Coach observation and race skill

Observe pull-breath-kick timing and a legal two-hand finish. Assess each stroke separately rather than treating free speed as proof of fly readiness.

Cool down

100–200 easy in coach-selected 25- or 50-yard repeats with comfortable rest. Use fewer lengths when needed. Breathe normally and finish recovered.

Learning and preparation

Use the pace clock independently at the swimmer’s level, explain one set purpose and practise a familiar food/water or meet-packing habit. All individual results and coaching notes stay private.

Dryland

DrylandSetDescriptionFocus

Movement—8–15 minutes of coordination: lateral steps, balance, throwing/catching a light ball when space permits, controlled floor-level landing rehearsal and mobility. Adjust task complexity to age and demonstrated skill. Keep effort modest after the swim speed/skill work.—

Plan context

Detailed first four weeks

One mixed-readiness session for stroke skill, repeatable swimming and age-appropriate movement. Coach assigns individual distance and recovery; all swimmers share the session focus.

Core duration and readiness

The regular 13:00–15:00 program window is available time, not a mandatory individual dose. Swim/land duration is chosen from current training and readiness. Select repeat distances and duration privately. A longer or harder option replaces a shorter one; it is not added. Keep adequate rest and shorten any block before technique deteriorates.

Pool course and volume

Home pool: 25-yard SCY. Individual total distance is assigned after the coach selects one repeat-distance option. Reconfirm course for any off-site or relocated session before using these yard distances.

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

Individual pathway skills and review · 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.