AGO Daily Workout | TEAMGOLDUSA

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3:00 PM–5:00 PM Pacific

First week skill celebration

25-yard pool (SCY); 1 length = 25 ydOct 16 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 x 1 length athlete choice with one chosen cue, 30 seconds rest.

MAIN SET

8 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—Choose a relaxed 2–3 minute swim/kick with pauses whenever needed OR 4–6 x 1 length with 30 seconds rest. These are alternatives, not additive.—

Coach observation and race skill

3 min · Repeat Monday’s comfortable observation only if fresh; learn the clock top/bottom and name one useful drink/snack preparation habit.

Cool down

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

Learning and preparation

2 min · Plan a familiar snack/drink with family support and identify one success and one next skill.

Dryland

DrylandSetDescriptionFocus

Movement8 min8 minutes of the week’s favourite movement game, alternating activity and rest. Encourage participation in other sports and play without assigning extra sessions.—

Plan context

Detailed first four weeks

First week skill celebration. First week skill celebration. Light skill review and preparation; adjust around attended meets.

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.