3:00 PM–5:00 PM Pacific
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 AGO on 2028-01-13. Follow the listed sets, recovery and coach guidance.
Provisional training goal
Reassess after breaks and rebuild repeatability before changing speed or total duration.
Technique
Work on backstroke balance and clock habits. Use short coach-demonstrated pieces, normal breathing and enough recovery to keep the skill accurate.
Swim focus
Link legal wall actions and ready stroke-order pieces. Use in-water starts and cooperative race habits.
Skill observation
Practise a ready routine and one safe in-water exchange; block starts need individual clearance.
NOTES
Learning and preparation
Explain why food and water help activity; use ordinary examples without calorie or weight targets.
Dryland
Plan context
Provisional phase template
Walls medley and race habits · Backstroke balance and clock habits. Provisional: Backstroke balance and clock habits. Renew controlled training. Coach-selected technique and training focus; individual load is still to be set.
Provisional duration and load
Long-range coaching framework. Exact future training loads, duration and target meets have not been assigned. Confirm the current calendar, readiness and attended meets before choosing the session.
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 renewal · 2027-08-30 to 2028-03-26
Mesocycle
Renew controlled training · 2028-01-03 to 2028-02-06
Microcycle
Backstroke balance and clock habits · Repeat and apply · 2028-01-10 to 2028-01-16
Planning status
Provisional group framework. Coach confirms current calendar, readiness, distances, duration and any meet adjustment before this becomes an athlete workout.
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.