JR Daily Workout | TEAMGOLDUSA

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5:00 PM–7:00 PM Pacific

Pace awareness without a time target

25-yard pool (SCY); 1 length = 25 ydOct 15 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 x 2 lengths alternating smooth and controlled purposeful swimming, 30 seconds rest.

MAIN SET

28 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—2 rounds of 4 x 2 lengths at a repeatable moderate rhythm, 30–45 seconds rest, with 4 easy lengths or 3 minutes recovery between rounds.—

Coach observation and race skill

8 min · Record times and retained technique to establish a usable current rhythm; no invented race-pace target.

Cool down

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

Learning and preparation

4 min · Explain the role of a varied meal/snack and normal hydration in training; refer individual medical nutrition questions appropriately.

Dryland

DrylandSetDescriptionFocus

Movement18 min18 minutes: 1–2 sets of 6–8 controlled split-squat or supported alternative, hinge pattern, incline push-up and light supported row, plus short comfortable side-support holds. Coach chooses variation and load; no failure repetitions.—

Plan context

Detailed first four weeks

Pace awareness without a time target. Pace awareness without a time target. 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.