HS Daily Workout | TEAMGOLDUSA

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1:00 PM–3:00 PM Pacific

Home School · Short speed and meet habits

25-yard pool (SCY); 1 length = 25 ydOct 16 FoundationDevelopmentDetailed plan

Coach adapts work and rest to current readiness. Stop for pain or loss of technique.

Swim

Individual readiness and dose

One common coached session. Coach assigns repeat distance, stroke, repetitions and recovery separately for each swimmer from current legal skill, repeatability and recent training. The 25/50/100-yard choices are alternatives, not additional sets. Age informs teaching and dryland; it does not determine a swimming level.

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

4 x 25 finish approaches with normal breathing and full reset. Rehearse the same legal finish at easy and purposeful speed.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4–6 x 25 with 6–10 quick strokes followed by easy swimming; rest 60–90 seconds or longer for full recovery. Follow with 4 x 25 or 50 easy. Reduce or omit the quick work before an attended meet.—

Coach observation and race skill

Quality of the first strokes and finish matters more than exhausting the swimmer. Review check-in, warm-up and recovery routines.

Cool down

100–200 easy in coach-selected 25- or 50-yard repeats with comfortable rest. Use fewer lengths when needed. Breathe normally and finish recovered.

Learning and preparation

Use the pace clock independently at the swimmer’s level, explain one set purpose and practise a familiar food/water or meet-packing habit. All individual results and coaching notes stay private.

Dryland

DrylandSetDescriptionFocus

Movement—5–10 minutes of easy mobility and balance; review one movement cue. Omit added strength or jump work before an attended meet.—

Plan context

Detailed first four weeks

One mixed-readiness session for stroke skill, repeatable swimming and age-appropriate movement. Coach assigns individual distance and recovery; all swimmers share the session focus.

Core duration and readiness

The regular 13:00–15:00 program window is available time, not a mandatory individual dose. Swim/land duration is chosen from current training and readiness. Select repeat distances and duration privately. A longer or harder option replaces a shorter one; it is not added. Keep adequate rest and shorten any block before technique deteriorates.

Pool course and volume

Home pool: 25-yard SCY. Individual total distance is assigned after the coach selects one repeat-distance option. Reconfirm course for any off-site or relocated session before using these yard distances.

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

Individual pathway skills and review · 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.