Team calendar
Weekly Training Schedule
MON
HSHoliday Practice · Choose one practice block.
Holiday Practice · Choose one two-hour practice block.
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
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 UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
6 x 25 or 50 free/back, alternating one drill repeat and one complete-stroke repeat. Rest 20–30 seconds. Use one body-line or breathing cue.
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—2 rounds of 4 x coach-assigned 25, 50 or 100 free/back at controlled steady effort. Rest 20–30 seconds after 25/50 or 25–40 seconds after 100; recover 2 minutes between rounds. Start with one round when recent training is unknown.—
Coach observation and race skill
Record first, middle and last repeat time, distance, stroke, push start, rest, effort and retained technique. This establishes practice repeatability, not an official best or threshold.
Cool 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.
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
Detailed first four weeks
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.
Core duration and readiness
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
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Individual pathway skills and review · 2026-10-12 to 2026-10-18
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.
AGO / AGO-QHoliday Practice · Choose one practice block.
Holiday Practice · Choose one two-hour practice block.
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
8 min · 4 x 1 length: gentle push, surface comfortably, then easy freestyle or backstroke. One cue: long and relaxed. Rest 20–30 seconds or more.
MAIN SET
13 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x 1 length alternating freestyle/backstroke at comfortable effort; rest 20–30 seconds. Repeat only while relaxed.—
Coach observation and race skill
4 min · Observe one comfortable length of each ready stroke; practise leaving clear space and stopping safely at the wall.
Cool down
4 min · 2–4 easy lengths or a few minutes of relaxed swimming, with rests whenever needed.
Learning and preparation
2 min · Use one clear skill cue and practise safe lane spacing.
Dryland
DrylandSetDescriptionFocus
Movement8 min8 minutes of movement play: marching/skipping, balance reach and soft two-foot landing from the floor. Use 2 short rounds of 20–30 seconds per activity with rest; no height or speed contest.—
Plan context
Detailed first four weeks
Balance and lane routines. Balance and lane routines. Coach selects the suitable version, with rest and technique first.
Core duration and readiness
Planned core: 45 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Choose short blocks and voluntary pauses first. Athletes may finish after a 20–30 minute pool core when that matches their assessed level. Attendance frequency and full-session duration are individual coach decisions.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Body line and relaxed freestyle · Teach and establish · 2026-10-12 to 2026-10-18
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.
Holiday Practice · Choose one two-hour practice block.
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
12 min · 8 x 1 length alternating drill/full stroke across ready strokes; 20–30 seconds rest. Count strokes on two comfortable lengths.
MAIN SET
23 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 2 lengths free/back at steady conversational effort, 25–35 seconds rest. Use four repeats if that is the current comfortable baseline.—
Coach observation and race skill
6 min · Observe four equal-distance comfortable swims: time, count, legal finish and breathing comfort; no ranking or exhaustive test.
Cool down
5 min · 4 easy lengths or a few minutes of relaxed choice swimming, with normal breathing and rest as needed.
Learning and preparation
3 min · Explain why today’s skill matters and what comfortable steady effort feels like.
Dryland
DrylandSetDescriptionFocus
Movement12 min12 minutes: dynamic warm-up, then 1–2 rounds of 6 controlled sit-to-stands/squats, 6 unloaded hip hinges, 6 wall push-ups and 4 balance reaches each side. Rest freely; use the easy variation.—
Plan context
Detailed first four weeks
Baseline stroke control. Baseline stroke control. Coach selects the suitable version, with rest and technique first.
Core duration and readiness
Planned core: 70 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Select the lower repeat/distance tier from recent comfortable work. Shorten any stroke segment that loses legality; no athlete must complete the full group window.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Efficiency and relaxed rhythm · Teach and establish · 2026-10-12 to 2026-10-18
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.
JR / SRHoliday Practice · Choose one practice block.
Holiday Practice · Choose one two-hour practice block.
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
14 min · 8 x 1 length drill/swim across ready strokes, 20–30 seconds rest; establish a comfortable count and rate cue.
MAIN SET
28 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 4 lengths steady with 25–40 seconds rest; choose four repeats or 2-length repeats if this better matches current work.—
Coach observation and race skill
8 min · Observe 4 equal-distance comfortable repeats: time, count/rate, breathing and skill. Establish a current baseline without copying SR volume.
Cool down
6 min · 4–8 easy lengths within the time cap, or a shorter relaxed swim; finish comfortable.
Learning and preparation
4 min · Explain the difference between a steady aerobic session and brief high-quality speed work.
Dryland
DrylandSetDescriptionFocus
Movement18 min18 minutes with a qualified coach: dynamic warm-up, then 1–2 sets of 6–8 controlled squat-to-box, unloaded hinge, incline push-up and supported row or band row if equipment is safe. Add 4–6 dead-bug reaches per side. Leave several easy repetitions in reserve; use no external load until movement and history are reviewed.—
Plan context
Detailed first four weeks
Efficiency and readiness baseline. Efficiency and readiness baseline. Coach selects the suitable version, with rest and technique first.
Core duration and readiness
Planned core: 90 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Use recent individual training and technique as the ceiling. The group label and sex do not establish fitness, maturation, strength readiness or a need to match SR workload.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Stroke efficiency and current baseline · Teach and establish · 2026-10-12 to 2026-10-18
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.
Holiday Practice · Choose one two-hour practice block.
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
MAIN SET3300 yd
Race-specific swimming
Main setSetDescriptionFocus
Main-set work3,300 ydOctober 12 SR, 5–7 PM, 25-yard pool (SCY). Six blocks below total 3,300 yd. The nominal send-off budget is 59:30, including the final send-off interval. This is the main set only, not the whole two-hour practice. Warm-up, cool-down, explanations and transitions require additional time.—
1 · 4 × 25 FL @ 1:00—First 2: technique. Last 2: build to fast, clean butterfly. Carry one correction through the block.—
2 · 5 × 200 FR @ 3:00—Controlled aerobic freestyle with consistent repeat times. Swim the second 100 slightly faster than the first. Finish fresh and ready for the IM work.—
3 · 4 × 25 BA @ 1:00—First 2: technique. Last 2: build while maintaining backstroke alignment, breakout and finish.—
4 · 5 × 200 IM @ 3:30—First 2 smooth; descend repeats 3–5. Keep every stroke legal and controlled. Do not overswim butterfly or spend the whole effort there.—
5 · 4 × 25 BR @ 1:00—First 2: breaststroke timing and line. Last 2: stronger while retaining the same timing and technique.—
6 · 5 × 200 FR @ 3:00—Descend repeats 1–3, then hold the third repeat’s quality on 4–5. Strong and repeatable, not all-out.—
Optional skills
Coach-selected feedback within the transition budget; shorten or omit as needed. Turns measured: approach, contact, breakout.
STF
Start, turn and finish skills.
STFSetDescriptionFocus
Forward starts · 20 minutes—After the warm-up, before the main set. Aim for two sound repetitions: still until the start signal, controlled entry with hands/arms and head in streamline, then a smooth breakout and first two strokes. Quality and full resets take priority over repetition count.—
Starts · 0–3 minutes—Dryland stance and two rehearsals. Establish a controlled setup and stillness until the start signal.—
Starts · 3–7 minutes—Two wall push-off, streamline and breakout rehearsals. No apnea or maximum-distance underwater work.—
Starts · 7–15 minutes—Three to four individually supervised forward starts when the safety conditions below are verified. Reset fully between repetitions; do not rush to reach a count. Otherwise use wall push-offs.—
Starts · 15–20 minutes—Up to two consolidation repetitions with full resets. Stop or simplify if entry control, alignment or breakout quality deteriorates.—
Warm-Down
Easy closing swimming.
WorkoutSetDescriptionFocus
Warm-Down—400 easy, coach-adjusted to the remaining time and readiness; allow about 10 minutes in the planning budget.—
NOTES
Start safety conditions
Use blocks only for certified, coach-ready swimmers with secure compliant blocks, direct USA Swimming member-coach supervision and a clear landing area. The coach must verify depth meets the applicable USA Swimming standard and any stricter facility/local rules: at least 4 ft for routine certified-start practice; at least 6 ft for teaching or changes to basic start technique. Both depths apply throughout 1–5 m from the end wall. For uncertified swimmers, unmet requirements or uncertainty, use wall push-offs. No apnea challenges or unsupervised starts.
Main-set coaching
Coach adjusts each swimmer’s rest and send-off to readiness. Collect repeat times, freestyle 100 splits, and stroke count over a consistent sample length. Reduce demand if fatigue causes mechanics to deteriorate. These are shared send-offs, not individual predicted times or pace targets.
Remaining practice time
Two-hour planning budget: about 20 minutes for the 500 yd drill warm-up, 20 minutes for starts, 59:30 for the main-set send-offs, 10:30 for feedback/transitions and 10 minutes for coach-adjusted cool-down. Warm-up plus main set is 3,800 yd before cool-down and variable start distances; this is not an exact whole-session total. Adjust to readiness and the clock. Dryland is a separate optional coach choice, not additional compulsory work inside these two hours.
Dryland
DrylandSetDescriptionFocus
Theme—Lower-body strength + landing · Separate optional coach choice; not compulsory additional work inside the two-hour swim session.—
Preparation—5 min dynamic mobility—
Block A—Goblet squat 3×6–8 · split squat 3×6/side—
Block B—RDL 3×8 · calf raise 2×12—
Shoulders & trunk—Dead bug 3×6/side · band external rotation 2×12—
Dose—RPE 6–7—
Progression—Weeks 1–3 technique; 4–6 modest load; 7 reduce 50%; 8 reset; 9–10 rebuild—
Stop rule—Stop for pain, loss of alignment or grinding—
TUE
HSAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
HS · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
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 UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
8 x 25 as alternating breast/fly drill and complete stroke; rest 25–40 seconds. Use short fly segments followed by easy free if a full 25 loses rhythm.
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—2 rounds: 4 x 25 breast/fly at a purposeful legal rhythm, rest 30–45 seconds; then 2 x 50 or 100 easy free/back, rest 20–30 seconds. Recover 2 minutes between rounds. One round or 25-yard easy repeats is the shorter option.—
Coach observation and race skill
Observe pull-breath-kick timing and a legal two-hand finish. Assess each stroke separately rather than treating free speed as proof of fly readiness.
Cool 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.
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.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
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
Detailed first four weeks
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.
Core duration and readiness
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
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Individual pathway skills and review · 2026-10-12 to 2026-10-18
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.
AGO / AGO-QAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
AGO · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
8 min · 4 x 1 length backstroke, alternating a brief supported balance drill with full stroke. Rest 20–30 seconds.
MAIN SET
13 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—2 rounds of 2 x 1 length easy backstroke and 2 x 1 length easy freestyle; 20–30 seconds between lengths, one minute between rounds.—
Coach observation and race skill
4 min · Count strokes on two comfortable lengths; describe one change that kept the head quiet.
Cool down
4 min · 2–4 easy lengths or a few minutes of relaxed swimming, with rests whenever needed.
Learning and preparation
2 min · Show top/bottom on the clock and count one repeat accurately.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement8 min8 minutes of gentle throwing/catching and lateral stepping in a clear dry area. Practise one movement at a time before combining them; water breaks are welcome.—
Plan context
Detailed first four weeks
Backstroke balance and counting. Backstroke balance and counting. Coach selects the suitable version, with rest and technique first.
Core duration and readiness
Planned core: 45 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Choose short blocks and voluntary pauses first. Athletes may finish after a 20–30 minute pool core when that matches their assessed level. Attendance frequency and full-session duration are individual coach decisions.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Body line and relaxed freestyle · Teach and establish · 2026-10-12 to 2026-10-18
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.
AGO-Q · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
12 min · 6 short approach-turn-to-surface sequences, each followed by easy swimming and full reset.
MAIN SET
23 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 1 length: accelerate for 6–8 strokes, then relaxed to wall; 45–60 seconds rest. Follow with 4 x 2 lengths easy mixed, 30 seconds rest.—
Coach observation and race skill
6 min · Check speed does not remove a legal finish or comfortable breathing. Use in-water starts until start readiness is confirmed.
Cool down
5 min · 4 easy lengths or a few minutes of relaxed choice swimming, with normal breathing and rest as needed.
Learning and preparation
3 min · Show an appropriate sendoff with enough rest; describe the purpose of a short fast segment.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement12 min12 minutes of low-intensity throwing/catching, lateral steps and 4–6 floor-level soft landings if ready. Keep this coordination practice, not a second hard session.—
Plan context
Detailed first four weeks
Walls and short speed with recovery. Walls and short speed with recovery. Coach selects the suitable version, with rest and technique first.
Core duration and readiness
Planned core: 70 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Select the lower repeat/distance tier from recent comfortable work. Shorten any stroke segment that loses legality; no athlete must complete the full group window.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Efficiency and relaxed rhythm · Teach and establish · 2026-10-12 to 2026-10-18
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.
JR / SRAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
14 min · 6 short approach-turn-to-surface sequences, fully reset; no prescribed underwater distance.
MAIN SET
28 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 1 length with 8–10 controlled fast strokes then easy swimming, 60–90 seconds rest; then 4 x 4 lengths easy mixed with 30 seconds rest.—
Coach observation and race skill
8 min · Keep quality and normal breathing. Record a repeatable wall cue; all starts in-water unless individually cleared.
Cool down
6 min · 4–8 easy lengths within the time cap, or a shorter relaxed swim; finish comfortable.
Learning and preparation
4 min · State a current event rhythm and one rate/count cue; no unverified goal-time prescription.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement18 min18 minutes of easy dynamic mobility, balance and trunk control. A few floor-level snap-down-and-stick landings may be taught only after landing readiness; no loaded jumps or fatigue circuit.—
Plan context
Detailed first four weeks
Controlled speed and wall rhythm. Controlled speed and wall rhythm. Coach selects the suitable version, with rest and technique first.
Core duration and readiness
Planned core: 90 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Use recent individual training and technique as the ceiling. The group label and sex do not establish fitness, maturation, strength readiness or a need to match SR workload.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Stroke efficiency and current baseline · Teach and establish · 2026-10-12 to 2026-10-18
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.
JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
TODAYS PLAN3100 yd
2026-10-13 · SCY. One session, approximately 90 minutes or less including feedback and rest. Includes the familiar 500 yd warm-up and all listed swimming; starts are contained within their assigned 25s. No additional start distance or conditioning is required. Includes the prescribed 400-yard STF block; coach adjusts rest and session duration to readiness.
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
PRE-SET1400 yd
Preparation swimming before the main set.
WorkoutSetDescriptionFocus
Pre-Set 1400 yd8 × 50 as 25 drill / 25 swim, rotate entered strokes; 15–20 seconds rest.—
Pre-Set 21,000 yd5 × 200 FR easy to moderate, 20–30 seconds rest. Consistent relaxed swimming; no descending to threshold.—
MAIN SET600 yd
Race-specific swimming
Main setSetDescriptionFocus
Main-set work600 yd200-event / mixed-event option: 2 rounds of 4 × 50 at planned 200 race rhythm, 30–45 seconds rest; 100 easy after each round. Sprint-only option, same distance: 2 rounds of 4 × 25 at 50 race tempo with 60–90 seconds rest, then 4 × 25 easy and 100 easy. Choose one option, not both.—
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Warm-Down200 yd
Easy closing swimming.
WorkoutSetDescriptionFocus
Warm-Down200 yd200 easy. Finish feeling that another good repetition was possible.—
NOTES
Single session · readiness
One swim session today. No extra morning swim or make-up work. This is a short meet-week rest, not a full championship taper. Distances below are starting ceilings: reduce easy volume further if tired, and never exceed normal daily training. The scheduled 17:00–19:00 facility window remains; finish early when the work is complete.
Pace and recovery
Use current demonstrated race rhythm, not a new qualifying cut or an app NEXT standard. Start quality repetitions from a push unless a start is specifically assigned. Rest is measured after finishing; allow extra recovery when needed. Stop the fast work if mechanics deteriorate, pace requires straining, or discomfort occurs.
ConfidenceRace goals
Choose two controllable goals with the coach: planned opening rhythm and one start, turn or finish cue. No best-time test today. Breathe normally during swimming; no breath-holding or maximum-distance underwater challenges.
Family support
Help swimmers arrive rested, fed and calm. Coach handles race plans and technical feedback. Encourage effort and execution without demanding a time or comparing teammates. After the race ask whether the swimmer wants to talk or wants some space.
Start safety conditions
Familiar starts only, under direct qualified coach supervision with compliant secure blocks, clear landing area and verified facility and governing-body depth requirements. Retain the October 12 safety conditions: at least 4 ft for routine certified-start practice and at least 6 ft for teaching or changes to basic technique, throughout 1–5 m from the wall, with stricter local rules taking precedence. Use wall push-offs if certification, depth or supervision is uncertain. No new basic start technique, apnea work or unsupervised starts.
Dryland
DrylandSetDescriptionFocus
Recovery Only—Replace loaded strength, jumps, throws and conditioning with up to 5–10 minutes of familiar easy mobility. No work to failure or anything that produces soreness.—
WED
HSAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
HS · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
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 UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
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.—
Coach observation and race skill
Athlete selects one technical cue and explains whether the movement feels coordinated. No timed challenge today.
Cool 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.
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.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
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
Detailed first four weeks
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.
Core duration and readiness
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
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Individual pathway skills and review · 2026-10-12 to 2026-10-18
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.
AGO / AGO-QAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
AGO · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
6 min · 4 short surface-kick demonstrations: dolphin rhythm or breaststroke action with support as needed; recover fully between.
MAIN SET
8 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 1 length easy choice, adding only a few ready butterfly or breaststroke strokes before returning to an easy established stroke; 30 seconds or more rest.—
Coach observation and race skill
3 min · Keep this an easy day. Notice comfort and coordination, not distance or speed.
Cool down
3 min · 2–4 easy lengths or a few minutes of relaxed swimming, with rests whenever needed.
Learning and preparation
2 min · Name one way to support a teammate; different people learn at different speeds.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement8 min8 minutes of easy balance, animal-walk alternatives and a cooperative ball game. Choose comfortable movements; skip any that cause pain or fatigue.—
Plan context
Detailed first four weeks
Play and surface kick coordination. Play and surface kick coordination. Easy skills and recovery emphasis.
Core duration and readiness
Planned core: 35 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Choose short blocks and voluntary pauses first. Athletes may finish after a 20–30 minute pool core when that matches their assessed level. Attendance frequency and full-session duration are individual coach decisions.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Body line and relaxed freestyle · Teach and establish · 2026-10-12 to 2026-10-18
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.
AGO-Q · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
9 min · 8 x 1 length gentle drill/swim across four strokes, 25–35 seconds rest.
MAIN SET
15 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x 2 lengths easy mixed or 4 short broken medley segments; rest 30 seconds. Omit any stroke that cannot stay comfortable and legal.—
Coach observation and race skill
5 min · Easy day: review a cue and observe mobility/coordination without fatigue testing.
Cool down
4 min · 4 easy lengths or a few minutes of relaxed choice swimming, with normal breathing and rest as needed.
Learning and preparation
3 min · Explain a recovery choice and how outside activities can change today’s workload.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement10 min10 minutes easy mobility and balance: comfortable ankle/hip/shoulder movements, supported single-leg balance, relaxed walking. No forced range or fatigue targets.—
Plan context
Detailed first four weeks
Easy all-stroke movement. Easy all-stroke movement. Easy skills and recovery emphasis.
Core duration and readiness
Planned core: 53 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Select the lower repeat/distance tier from recent comfortable work. Shorten any stroke segment that loses legality; no athlete must complete the full group window.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Efficiency and relaxed rhythm · Teach and establish · 2026-10-12 to 2026-10-18
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.
JR / SRAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
10 min · 8 x 1 length easy drill/swim, 30 seconds rest.
MAIN SET
21 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x 4 lengths easy mixed, 30–45 seconds rest; replace with 2-length repeats or fewer rounds as needed.—
Coach observation and race skill
6 min · Low-load day. Observe squat/hinge/push/pull or supported alternatives and discuss school/other-sport load privately.
Cool down
4 min · 4–8 easy lengths within the time cap, or a shorter relaxed swim; finish comfortable.
Learning and preparation
4 min · Explain how recovery, school, growth and outside sport affect training choices; discuss personal details privately.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement12 min12 minutes easy mobility, balance and familiar posture work. Regress or omit any painful movement and keep medical/rehabilitation instructions private with the appropriate clinician.—
Plan context
Detailed first four weeks
Recovery and movement assessment. Recovery and movement assessment. Easy skills and recovery emphasis.
Core duration and readiness
Planned core: 66 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Use recent individual training and technique as the ceiling. The group label and sex do not establish fitness, maturation, strength readiness or a need to match SR workload.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Stroke efficiency and current baseline · Teach and establish · 2026-10-12 to 2026-10-18
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.
JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
TODAYS PLAN2600 yd
2026-10-14 · SCY. One session, approximately 80 minutes or less including feedback and rest. Includes the familiar 500 yd warm-up and all listed swimming; starts are contained within their assigned 25s. No additional start distance or conditioning is required. Includes the prescribed 400-yard STF block; coach adjusts rest and session duration to readiness.
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
PRE-SET800 yd
Preparation swimming before the main set.
WorkoutSetDescriptionFocus
Pre-Set 1400 yd8 × 50 as 25 drill / 25 swim in entered strokes; 15–20 seconds rest.—
Pre-Set 2400 yd4 × 100 FR or easy choice, 15–20 seconds rest.—
MAIN SET600 yd
Race-specific swimming
Main setSetDescriptionFocus
Main-set work300 yd6 × 50 at controlled event rhythm, 45–60 seconds rest. Mixed-event swimmers choose FR/BR/BA or FL according to entries; sprint-only swimmers use each 50 as 25 at race tempo / 25 easy. No all-out 50 tests.—
Easy swim200 yd2 × 100 easy FR or choice, 15–20 seconds rest. Moved from the pre-set; total daily swimming remains 2,400 yd.—
Build100 yd4 × 25 build to clean race tempo, 45–60 seconds rest.—
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Warm-Down300 yd
Easy closing swimming.
WorkoutSetDescriptionFocus
Warm-Down300 yd300 easy choice. No strength session afterward.—
NOTES
Single session · readiness
One swim session today. No extra morning swim or make-up work. This is a short meet-week rest, not a full championship taper. Distances below are starting ceilings: reduce easy volume further if tired, and never exceed normal daily training. The scheduled 17:00–19:00 facility window remains; finish early when the work is complete.
Pace and recovery
Use current demonstrated race rhythm, not a new qualifying cut or an app NEXT standard. Start quality repetitions from a push unless a start is specifically assigned. Rest is measured after finishing; allow extra recovery when needed. Stop the fast work if mechanics deteriorate, pace requires straining, or discomfort occurs.
ConfidenceRace goals
Choose two controllable goals with the coach: planned opening rhythm and one start, turn or finish cue. No best-time test today. Breathe normally during swimming; no breath-holding or maximum-distance underwater challenges.
Family support
Help swimmers arrive rested, fed and calm. Coach handles race plans and technical feedback. Encourage effort and execution without demanding a time or comparing teammates. After the race ask whether the swimmer wants to talk or wants some space.
Start safety conditions
Familiar starts only, under direct qualified coach supervision with compliant secure blocks, clear landing area and verified facility and governing-body depth requirements. Retain the October 12 safety conditions: at least 4 ft for routine certified-start practice and at least 6 ft for teaching or changes to basic technique, throughout 1–5 m from the wall, with stricter local rules taking precedence. Use wall push-offs if certification, depth or supervision is uncertain. No new basic start technique, apnea work or unsupervised starts.
Dryland
DrylandSetDescriptionFocus
Recovery Only—Replace loaded strength, jumps, throws and conditioning with up to 5–10 minutes of familiar easy mobility. No work to failure or anything that produces soreness.—
THU
HSAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
HS · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
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 UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
4 x 25 easy wall approach, legal turn and comfortable return to surface swimming, full reset; then 4 x 25 or 50 controlled build with 30 seconds rest.
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—2 rounds of 4 x coach-assigned 25 or 50 at the same controlled event rhythm; rest 30–45 seconds and recover 2–3 minutes between rounds. Each swimmer uses the stroke and distance the coach assigned. No invented race-pace number.—
Coach observation and race skill
Compare repeat consistency and last-repeat technique. Use an individually verified current pace only after coach review; otherwise use an observed, repeatable practice rhythm.
Cool 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.
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.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement—10–20 minutes of familiar movement-strength technique: squat or supported split squat, unloaded hinge, wall/incline push, coach-supervised light band row if familiar equipment is available, and short trunk-control work. One or two controlled rounds with rest; choose the easier variation before adding load.—
Plan context
Detailed first four weeks
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.
Core duration and readiness
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
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Individual pathway skills and review · 2026-10-12 to 2026-10-18
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.
AGO / AGO-QAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
AGO · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
8 min · 4 wall approaches at easy speed, one at a time: approach, touch or legal ready flip, feet to wall, gentle push to surface.
MAIN SET
13 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 1 length alternating freestyle/backstroke with one deliberate wall skill each time; 20–30 seconds rest.—
Coach observation and race skill
4 min · Show safe lane spacing and one correctly sequenced turn; use in-water starts only in this first draft.
Cool down
4 min · 2–4 easy lengths or a few minutes of relaxed swimming, with rests whenever needed.
Learning and preparation
2 min · Explain why food and water help activity; use ordinary examples without calorie or weight targets.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement8 min8 minutes: practise body shapes on land, 4–6 controlled sit-to-stands and 4–6 low hops with quiet landings if ready; otherwise step-and-balance.—
Plan context
Detailed first four weeks
Wall approach and legal contact. Wall approach and legal contact. Coach selects the suitable version, with rest and technique first.
Core duration and readiness
Planned core: 45 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Choose short blocks and voluntary pauses first. Athletes may finish after a 20–30 minute pool core when that matches their assessed level. Attendance frequency and full-session duration are individual coach decisions.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Body line and relaxed freestyle · Teach and establish · 2026-10-12 to 2026-10-18
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.
AGO-Q · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
12 min · 4 x 2 lengths as one drill length/one swim length in selected strokes; 25–35 seconds rest.
MAIN SET
23 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—2 rounds of 4 x 1 length in medley order, 25–35 seconds rest; 2 minutes easy/recovery between rounds. Ready athletes may choose one broken 4-length event instead.—
Coach observation and race skill
6 min · Compare first and last length rhythm; record transition legality and ability to follow the chosen plan.
Cool down
5 min · 4 easy lengths or a few minutes of relaxed choice swimming, with normal breathing and rest as needed.
Learning and preparation
3 min · Describe a realistic race plan and a familiar meal/snack option; no restrictive diet advice.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement12 min12 minutes: 1–2 easy rounds of 6 squat-to-reach, 6 wall push-ups, 4 bird-dog reaches each side and 4–6 controlled step-and-stick landings. Coach watches alignment.—
Plan context
Detailed first four weeks
Pacing and legal transitions. Pacing and legal transitions. Coach selects the suitable version, with rest and technique first.
Core duration and readiness
Planned core: 70 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Select the lower repeat/distance tier from recent comfortable work. Shorten any stroke segment that loses legality; no athlete must complete the full group window.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Efficiency and relaxed rhythm · Teach and establish · 2026-10-12 to 2026-10-18
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.
Athlete Safe Sport ClassOnline
Athlete Safe Sport Class · Online · Confirm the time on your class registration.
No training workout is attached to this event.
JR / SRAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
14 min · 6 x 2 lengths alternating smooth and controlled purposeful swimming, 30 seconds rest.
MAIN SET
28 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—2 rounds of 4 x 2 lengths at a repeatable moderate rhythm, 30–45 seconds rest, with 4 easy lengths or 3 minutes recovery between rounds.—
Coach observation and race skill
8 min · Record times and retained technique to establish a usable current rhythm; no invented race-pace target.
Cool down
6 min · 4–8 easy lengths within the time cap, or a shorter relaxed swim; finish comfortable.
Learning and preparation
4 min · Explain the role of a varied meal/snack and normal hydration in training; refer individual medical nutrition questions appropriately.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement18 min18 minutes: 1–2 sets of 6–8 controlled split-squat or supported alternative, hinge pattern, incline push-up and light supported row, plus short comfortable side-support holds. Coach chooses variation and load; no failure repetitions.—
Plan context
Detailed first four weeks
Pace awareness without a time target. Pace awareness without a time target. Coach selects the suitable version, with rest and technique first.
Core duration and readiness
Planned core: 90 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Use recent individual training and technique as the ceiling. The group label and sex do not establish fitness, maturation, strength readiness or a need to match SR workload.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Stroke efficiency and current baseline · Teach and establish · 2026-10-12 to 2026-10-18
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.
JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
TODAYS PLAN2050 yd
2026-10-15 · SCY. One session, approximately 65 minutes or less including feedback and rest. Includes the familiar 500 yd warm-up and all listed swimming; starts are contained within their assigned 25s. No additional start distance or conditioning is required. Includes the prescribed 400-yard STF block; coach adjusts rest and session duration to readiness.
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
PRE-SET800 yd
Preparation swimming before the main set.
WorkoutSetDescriptionFocus
Pre-Set 1400 yd8 × 50 drill / swim, 15–20 seconds rest.—
Pre-Set 2400 yd4 × 100 easy choice, 15–20 seconds rest.—
MAIN SET150 yd
Race-specific swimming
Main setSetDescriptionFocus
Main-set work150 yd6 × 25 at planned race tempo, 60–90 seconds rest. Rotate entered strokes as coach selects. Fast and clean, never a lactate test.—
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Warm-Down200 yd
Easy closing swimming.
WorkoutSetDescriptionFocus
Warm-Down200 yd200 easy. Leave fresh; omit extra work.—
NOTES
Single session · readiness
One swim session today. No extra morning swim or make-up work. This is a short meet-week rest, not a full championship taper. Distances below are starting ceilings: reduce easy volume further if tired, and never exceed normal daily training. The scheduled 17:00–19:00 facility window remains; finish early when the work is complete.
Pace and recovery
Use current demonstrated race rhythm, not a new qualifying cut or an app NEXT standard. Start quality repetitions from a push unless a start is specifically assigned. Rest is measured after finishing; allow extra recovery when needed. Stop the fast work if mechanics deteriorate, pace requires straining, or discomfort occurs.
ConfidenceRace goals
Choose two controllable goals with the coach: planned opening rhythm and one start, turn or finish cue. No best-time test today. Breathe normally during swimming; no breath-holding or maximum-distance underwater challenges.
Family support
Help swimmers arrive rested, fed and calm. Coach handles race plans and technical feedback. Encourage effort and execution without demanding a time or comparing teammates. After the race ask whether the swimmer wants to talk or wants some space.
Start safety conditions
Familiar starts only, under direct qualified coach supervision with compliant secure blocks, clear landing area and verified facility and governing-body depth requirements. Retain the October 12 safety conditions: at least 4 ft for routine certified-start practice and at least 6 ft for teaching or changes to basic technique, throughout 1–5 m from the wall, with stricter local rules taking precedence. Use wall push-offs if certification, depth or supervision is uncertain. No new basic start technique, apnea work or unsupervised starts.
Dryland
DrylandSetDescriptionFocus
Recovery Only—Replace loaded strength, jumps, throws and conditioning with up to 5–10 minutes of familiar easy mobility. No work to failure or anything that produces soreness.—
FRI
HSAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
HS · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
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 UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
4 x 25 finish approaches with normal breathing and full reset. Rehearse the same legal finish at easy and purposeful speed.
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4–6 x 25 with 6–10 quick strokes followed by easy swimming; rest 60–90 seconds or longer for full recovery. Follow with 4 x 25 or 50 easy. Reduce or omit the quick work before an attended meet.—
Coach observation and race skill
Quality of the first strokes and finish matters more than exhausting the swimmer. Review check-in, warm-up and recovery routines.
Cool 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.
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.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement—5–10 minutes of easy mobility and balance; review one movement cue. Omit added strength or jump work before an attended meet.—
Plan context
Detailed first four weeks
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.
Core duration and readiness
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
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Individual pathway skills and review · 2026-10-12 to 2026-10-18
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.
AGO / AGO-QAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
AGO · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
6 min · 4 x 1 length athlete choice with one chosen cue, 30 seconds rest.
MAIN SET
8 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—Choose a relaxed 2–3 minute swim/kick with pauses whenever needed OR 4–6 x 1 length with 30 seconds rest. These are alternatives, not additive.—
Coach observation and race skill
3 min · Repeat Monday’s comfortable observation only if fresh; learn the clock top/bottom and name one useful drink/snack preparation habit.
Cool down
3 min · 2–4 easy lengths or a few minutes of relaxed swimming, with rests whenever needed.
Learning and preparation
2 min · Plan a familiar snack/drink with family support and identify one success and one next skill.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement8 min8 minutes of the week’s favourite movement game, alternating activity and rest. Encourage participation in other sports and play without assigning extra sessions.—
Plan context
Detailed first four weeks
First week skill celebration. First week skill celebration. Light skill review and preparation; adjust around attended meets.
Core duration and readiness
Planned core: 35 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Choose short blocks and voluntary pauses first. Athletes may finish after a 20–30 minute pool core when that matches their assessed level. Attendance frequency and full-session duration are individual coach decisions.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Body line and relaxed freestyle · Teach and establish · 2026-10-12 to 2026-10-18
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.
AGO-Q · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
9 min · 4 x 1 length at the same comfortable effort as Monday, 30 seconds rest.
MAIN SET
15 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x 2 lengths easy plus 2–4 short build lengths, 45 seconds rest. Keep total work light, especially before an attended meet.—
Coach observation and race skill
5 min · Explain a warm-up/check-in/finish routine and one recovery snack plan. Repeat only a brief baseline observation if fresh.
Cool down
4 min · 4 easy lengths or a few minutes of relaxed choice swimming, with normal breathing and rest as needed.
Learning and preparation
3 min · Review the week’s cue and a sample meet food/water packing plan without recording personal medical or diet details.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement10 min10–12 minutes of a familiar movement game or mobility circuit. No new exercises before a meet; athlete may lead a known movement under supervision.—
Plan context
Detailed first four weeks
Baseline review and meet routine. Baseline review and meet routine. Light skill review and preparation; adjust around attended meets.
Core duration and readiness
Planned core: 53 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Select the lower repeat/distance tier from recent comfortable work. Shorten any stroke segment that loses legality; no athlete must complete the full group window.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Efficiency and relaxed rhythm · Teach and establish · 2026-10-12 to 2026-10-18
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.
JR / SRAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Times are core guidance.
Swim
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
Technique and skill
10 min · 4 x 2 lengths easy with one technical cue, 30 seconds rest.
MAIN SET
21 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x 2 lengths smooth build with 45–60 seconds rest, followed by easy mixed swimming. Reduce to two builds if racing soon.—
Coach observation and race skill
6 min · Write a short process-based event routine and one fueling/recovery habit. Formal tests wait until baseline review.
Cool down
4 min · 4–8 easy lengths within the time cap, or a shorter relaxed swim; finish comfortable.
Learning and preparation
4 min · Review one process goal, one recovery habit and the next coach-approved step.
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Dryland
DrylandSetDescriptionFocus
Movement12 min12–18 minutes of easy familiar mobility, walking and movement review. No new strength work or jump progressions before competition; recovery needs may replace this block.—
Plan context
Detailed first four weeks
Easy review and race routine. Easy review and race routine. Light skill review and preparation; adjust around attended meets.
Core duration and readiness
Planned core: 66 minutes. Proposed core, including dryland and discussion; not a required two-hour workout or attendance minimum. Time caps override repeat counts. Use recent individual training and technique as the ceiling. The group label and sex do not establish fitness, maturation, strength readiness or a need to match SR workload.
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 development · 2026-10-12 to 2027-03-28
Mesocycle
Assess and establish routines · 2026-10-12 to 2026-11-08
Microcycle
Stroke efficiency and current baseline · Teach and establish · 2026-10-12 to 2026-10-18
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.
JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603
Coach adapts work and rest to current readiness. Stop for pain or loss of technique.
Swim
TODAYS PLAN1800 yd
2026-10-16 · SCY. One session, approximately 50 minutes or less including feedback and rest. Includes the familiar 500 yd warm-up and all listed swimming; starts are contained within their assigned 25s. No additional start distance or conditioning is required. Includes the prescribed 400-yard STF block; coach adjusts rest and session duration to readiness.
WARM UP500 YD
Shared freestyle progression for existing published swims October 12–November 8. The seven distances total 500 yd when completed. Coach adjusts repetitions, rest and drill support to ability and readiness; use shorter versions as needed. Completion of all 500 yd is not compulsory for a swimmer who is not ready.
Warm-upSetDescription: Long Axis FreestyleFocus
Warm-up 1100 yd100 ez free—
Warm-up 250 yd50 head lead
(25 left open, 25 right open)—
Warm-up 350 yd50 head lead
(25 left closed, 25 right closed)—
Warm-up 450 yd50 arm lead
(25 left open, 25 right open)—
Warm-up 550 yd50 arm lead
(25 left closed, 25 right closed)—
Warm-up 6100 yd100 Shark
(25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)—
Warm-up 7100 yd100
(6 kick switch-distance catchup)—
WorkoutSetDescriptionFocus
Pre-set400 yd8 × 50 relaxed drill / swim, 15–20 seconds rest.—
Easy swim200 yd2 × 100 easy choice, 15–20 seconds rest.—
Activation100 yd4 × 25 with 60–90 seconds rest. First two build from a push to race tempo. Last two rehearse a familiar start and breakout, then swim easy to wall. Full recovery; existing start safety conditions apply.—
STF400 yd
Start, turn and finish skills.
STFSetDescriptionFocus
A: Starts and Turns200 yd8 × 25. From a push, begin more than 10 yards from the turn wall. Practice the approach, legal turn, streamline, breakout and two surface strokes; complete the assigned 25 yards easily. 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. Coach adapts positioning and recovery to ability. Natural breathing; no maximum underwater-distance or breath-holding challenges.Approach → turn → breakout → two strokes; record underwater and surface counts.
B: Turns and Finishes200 yd8 × 25. From a push, begin more than 10 yards from the turn/finish wall. 2 × FR finishes, 2 × BA finishes, 2 × BR finishes, 2 × FL finishes. Count underwater and surface strokes over consistent measured segments; finish legally with accurate wall timing. For breaststroke count its legal pullout sequence separately from surface strokes. Complete 25 yd each, with recovery to preserve technique.Consistent underwater/surface counts and legal finish timing.
Warm-Down200 yd
Easy closing swimming.
WorkoutSetDescriptionFocus
Warm-Down200 yd200 easy. Review arrival, warm-up and two race cues with the coach. Finish early; no conditioning or heavy dryland. If racing Friday, the meet warm-up replaces this practice.—
NOTES
Single session · readiness
One swim session today. No extra morning swim or make-up work. This is a short meet-week rest, not a full championship taper. Distances below are starting ceilings: reduce easy volume further if tired, and never exceed normal daily training. The scheduled 17:00–19:00 facility window remains; finish early when the work is complete.
Pace and recovery
Use current demonstrated race rhythm, not a new qualifying cut or an app NEXT standard. Start quality repetitions from a push unless a start is specifically assigned. Rest is measured after finishing; allow extra recovery when needed. Stop the fast work if mechanics deteriorate, pace requires straining, or discomfort occurs.
ConfidenceRace goals
Choose two controllable goals with the coach: planned opening rhythm and one start, turn or finish cue. No best-time test today. Breathe normally during swimming; no breath-holding or maximum-distance underwater challenges.
Family support
Help swimmers arrive rested, fed and calm. Coach handles race plans and technical feedback. Encourage effort and execution without demanding a time or comparing teammates. After the race ask whether the swimmer wants to talk or wants some space.
Start safety conditions
Familiar starts only, under direct qualified coach supervision with compliant secure blocks, clear landing area and verified facility and governing-body depth requirements. Retain the October 12 safety conditions: at least 4 ft for routine certified-start practice and at least 6 ft for teaching or changes to basic technique, throughout 1–5 m from the wall, with stricter local rules taking precedence. Use wall push-offs if certification, depth or supervision is uncertain. No new basic start technique, apnea work or unsupervised starts.
Dryland
DrylandSetDescriptionFocus
Recovery Only—Replace loaded strength, jumps, throws and conditioning with up to 5–10 minutes of familiar easy mobility. No work to failure or anything that produces soreness.—
SAT
No Swim
No Swim · Meet day — no practice · Pumpkin Meet
No training workout is attached to this event.
SUN
No Swim
No Swim · Meet day — no practice · Pumpkin Meet
No training workout is attached to this event.