JR Daily Workout | TEAMGOLDUSA

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5:00 PM–7:00 PM Pacific

Aerobic repeatability check

25-yard pool (SCY); 1 length = 25 ydOct 26 FoundationDevelopment90 min coreDetailed plan

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

Times are core guidance.

Swim

TODAYS PLANDistance as listed

Published training plan for JR on 2026-10-26. Follow the listed sets, recovery and coach guidance.

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

14 min · 6 x 2 lengths drill/swim with 30 seconds rest.

MAIN SET

28 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6 x 4 lengths at an established controlled steady effort, 25–40 seconds rest. Use the same shorter repeat as week one if that was the baseline.—

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.

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.

Warm-Down

Easy closing swimming.

WorkoutSetDescriptionFocus

Warm-Down6 min4–8 easy lengths within the time cap, or a shorter relaxed swim; finish comfortable.—

NOTES

Coach observation and race skill

8 min · Record splits, perceived effort and technique; stop before deterioration. This does not certify an ADM threshold test.

Learning and preparation

4 min · Explain the difference between a steady aerobic session and brief high-quality speed work.

Dryland

DrylandSetDescriptionFocus

Movement18 min18 minutes with a qualified coach: dynamic warm-up, then 1–2 sets of 6–8 controlled squat-to-box, unloaded hinge, incline push-up and supported row or band row if equipment is safe. Add 4–6 dead-bug reaches per side. Leave several easy repetitions in reserve; use no external load until movement and history are reviewed.—

Plan context

Detailed first four weeks

Aerobic repeatability check. Aerobic repeatability check. 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

Steady repeatability with technique · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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.