JR Daily Workout | TEAMGOLDUSA

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5:00 PM–7:00 PM Pacific

Easy all-stroke and movement quality

25-yard pool (SCY); 1 length = 25 ydOct 21 FoundationDevelopment66 min coreDetailed plan

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

Times are core guidance.

Swim

WARM UP500 YD

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

10 min · 6 x 2 lengths easy drill/swim across ready strokes, 30 seconds rest.

MAIN SET

21 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4–6 x 4 lengths easy mixed with 30–45 seconds rest; shorten freely to protect recovery.—

Coach observation and race skill

6 min · Rehearse one wall cue at easy speed and familiar low-load movement; no additional conditioning.

Cool down

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

Learning and preparation

4 min · Explain how recovery, school, growth and outside sport affect training choices; discuss personal details privately.

STF400 yd

Start, turn and finish skills.

STFSetDescriptionFocus

A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. Freestyle turn plus 200 IM order turns: FR/FR, FL/FL, FL/BA, BA/BA, BA/BR, BR/BR, BR/FR, FR/FR. Count underwater kicks (or the legal breaststroke pullout sequence) and surface strokes over the same measured segment. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.

B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.

Dryland

DrylandSetDescriptionFocus

Movement12 min12 minutes easy mobility, balance and familiar posture work. Regress or omit any painful movement and keep medical/rehabilitation instructions private with the appropriate clinician.—

Plan context

Detailed first four weeks

Easy all-stroke and movement quality. Easy all-stroke and movement quality. Easy skills and recovery emphasis.

Core duration and readiness

Planned core: 66 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

Walls and current event rhythm · Repeat and apply · 2026-10-19 to 2026-10-25

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.