HS Daily Workout | TEAMGOLDUSA

Swipe left for the next published workout or right for the previous one. This view stays with HS.

1:00 PM–3:00 PM Pacific

Home School · Aerobic rhythm with stroke control

25-yard pool (SCY); 1 length = 25 ydJan 4 BuildDevelopmentProvisional 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 2027-01-04. 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

6–8 x 25 or 50 drill/swim in free/back, rest 20–30 seconds. Compare time and stroke count together without forcing long glides.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—2 rounds of 4 x coach-assigned 25, 50 or 100 steady free/back, rest 20–30 seconds after 25/50 or 25–40 after 100; recover 2 minutes between rounds. Keep the week-one distance and dose unless the coach has evidence for one small change.—

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

Retain the same cue and recovery on the final repeat. Do not increase distance, repetitions and speed together.

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, coach-selected duration: dynamic mobility, controlled squat-to-bench, unloaded hip hinge, wall/incline push-up, balance reach and bird-dog. Teach one clean round before a second. Younger or less-experienced swimmers use short movement tasks; trained adolescents may use a familiar light-resistance variation with close supervision. No max lifting or work to failure.—

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

Renew foundations and repeatability · 2027-01-04 to 2027-02-07

Microcycle

Individual pathway skills and review · 2027-01-04 to 2027-01-10

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.