HS Daily Workout | TEAMGOLDUSA

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1:00 PM–3:00 PM Pacific

Home School · Broken event and pace awareness

25-yard pool (SCY); 1 length = 25 ydDec 17 SpecificDevelopmentProvisional plan

Provisional framework; coach confirms readiness and training loads.

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

Swim

TODAYS PLANDistance as listed

Published training plan for HS on 2026-12-17. Follow the listed sets, recovery and coach guidance.

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

6–8 x coach-assigned 25 or 50 easy free/back, 15–30 seconds rest. Swimmers with an established longer routine may use 100s instead; do not add that version to the shorter one. Keep the warm-up familiar and comfortable.

Technique and skill

4 x 25 or 50 smooth build, rest 30–45 seconds, then one relaxed rehearsal of the chosen turn.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—Choose one broken event already within readiness: 4 x 25 for a 100, or 4 x 50 for a 200. Rest 20–30 seconds between pieces. Take 3 minutes easy recovery; a second round is optional only within recent comfortable work.—

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-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.—

NOTES

Coach observation and race skill

Use one current event cue and coach-approved repeat rhythm. Broken-swim totals must not be reported as race predictions or official times.

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—10–20 minutes of familiar movement-strength technique: squat or supported split squat, unloaded hinge, wall/incline push, coach-supervised light band row if familiar equipment is available, and short trunk-control work. One or two controlled rounds with rest; choose the easier variation before adding load.—

Plan context

Provisional phase template

Provisional: 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.

Provisional duration and load

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

Conditional December race readiness · 2026-12-07 to 2026-12-20

Microcycle

Individual pathway skills and review · 2026-12-14 to 2026-12-20

Planning status

Provisional menu for this phase. Coach selects the actual dose nearer the date using current training, maturity, technique, recovery and confirmed meets. Future calendar dates do not automatically increase workload.

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.