AGO Daily Workout | TEAMGOLDUSA

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3:00 PM–5:00 PM Pacific

Butterfly coordination in short pieces

25-yard pool (SCY); 1 length = 25 ydOct 22 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 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

8 min · 4 x 1 length with only a few coordinated butterfly strokes followed by easy established stroke; rest 30–45 seconds.

MAIN SET

13 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—2 rounds of 1 length easy backstroke, 1 length ready butterfly segment plus easy swim, 1 length easy freestyle; rest 30 seconds.—

Coach observation and race skill

4 min · Observe kick and pull-breath timing while fresh. Whole-stroke distance increases only if technique remains comfortable.

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.

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

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

Butterfly coordination in short pieces. Butterfly coordination in short pieces. 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

Backstroke balance and clock habits · 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.