AGO Daily Workout | TEAMGOLDUSA

Swipe left for the next published workout or right for the previous one. This view stays with AGO.

3:00 PM–5:00 PM Pacific

Wall approach and legal contact

25-yard pool (SCY); 1 length = 25 ydOct 15 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 wall approaches at easy speed, one at a time: approach, touch or legal ready flip, feet to wall, gentle push to surface.

MAIN SET

13 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6 x 1 length alternating freestyle/backstroke with one deliberate wall skill each time; 20–30 seconds rest.—

Coach observation and race skill

4 min · Show safe lane spacing and one correctly sequenced turn; use in-water starts only in this first draft.

Cool down

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

Learning and preparation

2 min · Explain why food and water help activity; use ordinary examples without calorie or weight targets.

Dryland

DrylandSetDescriptionFocus

Movement8 min8 minutes: practise body shapes on land, 4–6 controlled sit-to-stands and 4–6 low hops with quiet landings if ready; otherwise step-and-balance.—

Plan context

Detailed first four weeks

Wall approach and legal contact. Wall approach and legal contact. 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.