HS Daily Workout | TEAMGOLDUSA

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1:00 PM–3:00 PM Pacific

Home School · Easy technique and recovery

25-yard pool (SCY); 1 length = 25 ydJan 1 RecoveryDevelopmentProvisional 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 2027-01-01. 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

4–8 x 25 relaxed drill/swim in ready strokes with 25–40 seconds rest. Keep effort easy.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4–6 x coach-assigned 25, 50 or 100 easy mixed swimming, rest 25–40 seconds. Add no fast finish or missed work. Shorten the session when recovery calls for it.—

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

Athlete selects one technical cue and explains whether the movement feels coordinated. No timed challenge today.

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 comfortable mobility, relaxed balance and familiar movement. No strength progression, jumping challenge or conditioning circuit on recovery day.—

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

Late December flexibility and recovery · 2026-12-21 to 2027-01-03

Microcycle

Individual pathway skills and review · 2026-12-28 to 2027-01-03

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.