7:00 PM–7:45 PM Pacific
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Dryland
Tap an underlined exercise name for illustrated movement cues.
TODAYS PLAN45 min
Monthly supporting-muscle assessment 3 of 3. This replaces the strength block. Assess the whole athlete; the usual lower/upper day split resumes next session. Planned assessment only — no scores or completion are assumed.
WARM UP10 min
Flexibility & mobility
ExerciseSetDescriptionFocus
Preparation
10 minStandardized preparation: 2 min easy cycle/walk; 2 min ankle and hip mobility; 2 min shoulder/thoracic mobility; 4 min low-load rehearsal of the test movements. Repeat the same preparation each month.7:00–7:10 PM · Repeat preparation
ASSESSMENT25 min
Monthly supporting-muscle assessment
ExerciseSetDescriptionFocus
Readiness
2 minRecord readiness, recent swim load, pain, tester and equipment/settings. Defer testing for pain, illness or unusual fatigue. No personal-best attempts after a fatiguing pool session.7:10–7:12 PM · Check readiness
Lower body
10 minLower-body comparison. A qualified assessor repeats the same validated knee-flexion and knee-extension strength protocol on each side, with identical joint position, contraction type, speed and units. Use the same protocol and adequate recovery as the baseline. If suitable equipment or the original method is unavailable, record a submaximal hamstring-curl and quadriceps task separately (same machine/settings/load, up to 8 clean repetitions at RPE ≤5), plus pain-free bridge/hinge control. Do not calculate an H:Q ratio from unrelated gym-machine loads.7:12–7:22 PM · Same protocol
Upper body / trunk
8 minUpper-body and trunk control. Repeat 5 light supported rows, 5 wall slides and 5 dead-bug repetitions/side, at the same setup each month. Record comfortable range, scapular control, trunk alignment and left/right differences. These are movement observations, not validated strength ratios.7:22–7:30 PM · Movement quality
Record findings
5 minRecord findings privately for each athlete: date; test protocol; right/left hamstring and quadriceps values with units; pain/readiness; technique observations; and next-month coaching adjustment. Calculate H:Q only from comparable standardized measurements: hamstring ÷ quadriceps × 100. Compare each side and changes from that athlete’s baseline, not a universal pass/fail cutoff. No testing to failure.7:30–7:35 PM · Private records
WARM-DOWN10 min
Flexibility & mobility
ExerciseSetDescriptionFocus
Recovery
10 min2 min easy walk/breathing; 6 min gentle lower-body and shoulder mobility; 2 min athlete check-out. No additional strength sets today.7:35–7:45 PM · Check-out