JR Daily Workout | TEAMGOLDUSA

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5:00 PM–7:00 PM Pacific

Controlled speed and wall rhythm

25-yard pool (SCY); 1 length = 25 ydOct 13 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 · 6 short approach-turn-to-surface sequences, fully reset; no prescribed underwater distance.

MAIN SET

28 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6 x 1 length with 8–10 controlled fast strokes then easy swimming, 60–90 seconds rest; then 4 x 4 lengths easy mixed with 30 seconds rest.—

Coach observation and race skill

8 min · Keep quality and normal breathing. Record a repeatable wall cue; all starts in-water unless individually cleared.

Cool down

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

Learning and preparation

4 min · State a current event rhythm and one rate/count cue; no unverified goal-time prescription.

Dryland

DrylandSetDescriptionFocus

Movement18 min18 minutes of easy dynamic mobility, balance and trunk control. A few floor-level snap-down-and-stick landings may be taught only after landing readiness; no loaded jumps or fatigue circuit.—

Plan context

Detailed first four weeks

Controlled speed and wall rhythm. Controlled speed and wall rhythm. 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.