AGO Daily Workout | TEAMGOLDUSA

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3:00 PM–5:00 PM Pacific

Play and surface kick coordination

25-yard pool (SCY); 1 length = 25 ydOct 14 FoundationDevelopment35 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

6 min · 4 short surface-kick demonstrations: dolphin rhythm or breaststroke action with support as needed; recover fully between.

MAIN SET

8 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6 x 1 length easy choice, adding only a few ready butterfly or breaststroke strokes before returning to an easy established stroke; 30 seconds or more rest.—

Coach observation and race skill

3 min · Keep this an easy day. Notice comfort and coordination, not distance or speed.

Cool down

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

Learning and preparation

2 min · Name one way to support a teammate; different people learn at different speeds.

Dryland

DrylandSetDescriptionFocus

Movement8 min8 minutes of easy balance, animal-walk alternatives and a cooperative ball game. Choose comfortable movements; skip any that cause pain or fatigue.—

Plan context

Detailed first four weeks

Play and surface kick coordination. Play and surface kick coordination. Easy skills and recovery emphasis.

Core duration and readiness

Planned core: 35 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.