HS Daily Workout | TEAMGOLDUSA

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1:00 PM–3:00 PM Pacific

Home School · Medley stroke transitions

25-yard pool (SCY); 1 length = 25 ydJan 12 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 2027-01-12. 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

8 x 25 in IM order, alternating drill and full stroke; rest 25–40 seconds. Rehearse each legal turn from a short approach.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—2 rounds of 4 x 25 or 50 in IM order, rest 30–45 seconds; swim 50–100 easy and rest as needed between rounds. Use 25s or legal stroke segments when a 50 of fly is not yet sound.—

STF1000 yd

Start, turn and finish skills.

STFSetDescriptionFocus

A: Starts and Turns320 yd8 × 40. FR + IMO from the blocks: Perfect / Consistent Underwaters. Practice the approach, legal turn, streamline, breakout, plus two surface strokes. 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. Natural breathing; no maximum underwater distance or breath-holding challenges.

B: Turns (Mid Pool)400 yd8 × 50. From mid pool, begin more than 12.5 yards from the turn wall; swim a 50 taking two turns per repeat. 2 × FR turns, 2 × BA turns, 2 × BR turns, 2 × FL turns.Set your approach, then perfect the mid-pool section. Count underwater and surface strokes over the 25 for consistent, measured segments; accurate wall timing. For breaststroke, count its legal pullout sequence separately from surface strokes.

C: Turns and Finishes280 yd8 × 35. Begin more than 10 yards from the turn wall; swim a perfect approach, taking the turns into your finish. 2 sets FR finishes, 2 sets BA finishes, 2 sets BR finishes, and 2 sets FL finishes.Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing.

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

Record legal action by stroke and transition. A swimmer may need different repeat distances for free and fly within the same session.

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—8–15 minutes of coordination: lateral steps, balance, throwing/catching a light ball when space permits, controlled floor-level landing rehearsal and mobility. Adjust task complexity to age and demonstrated skill. Keep effort modest after the swim speed/skill work.—

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 · 2027-01-11 to 2027-01-17

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.