No Swim
No Swim · Day after meet — no practice · Pumpkin Meet
No training workout is attached to this event.
Team calendar
Weekly Training Schedule
MON
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 UP
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 in IM order, alternating drill and full stroke; rest 25–40 seconds. Rehearse each legal turn from a short approach.
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—2 rounds of 4 x 25 or 50 in IM order, rest 30–45 seconds; swim 50–100 easy and rest as needed between rounds. Use 25s or legal stroke segments when a 50 of fly is not yet sound.—
Coach observation and race skill
Record legal action by stroke and transition. A swimmer may need different repeat distances for free and fly within the same session.
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—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 · 2026-10-19 to 2026-10-25
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 UP
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 as brief pull-breathe-kick-glide practice then easy choice. Rest 30 seconds; shorten the breaststroke segment when timing slips.
MAIN SET
13 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 1 length alternating ready breaststroke segments and easy freestyle/backstroke; rest 30 seconds.—
Coach observation and race skill
4 min · Practise a simultaneous two-hand touch from a short easy approach; record timing and comfort.
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.
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
Breaststroke timing. Breaststroke timing. 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
Backstroke balance and clock habits · Repeat and apply · 2026-10-19 to 2026-10-25
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 UP
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 x 1 length brief breast/fly timing practice then easy swim; 30–45 seconds rest.
MAIN SET
23 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 1 length at controlled brisk rhythm, alternating ready strokes; 45–60 seconds rest. Add 4 x 2 lengths easy free/back if fresh.—
Coach observation and race skill
6 min · Record a legal touch and retained pull-breath-kick timing. Shorten fly distance before adding effort.
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.
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
Breast and fly race pieces. Breast and fly race pieces. 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
Legal turns and controlled breakouts · Repeat and apply · 2026-10-19 to 2026-10-25
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 UP
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 · 4 x 2 lengths smooth build, 30–45 seconds rest.
MAIN SET
28 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—2 rounds of 4 x 1 length at coach-reviewed current event rhythm with 45–60 seconds rest, plus 4 easy lengths or 3 minutes recovery. Without valid current paces, use controlled moderate rhythm.—
Coach observation and race skill
8 min · Record count/rate and technical cue. This is not a lactate-tolerance or until-failure set.
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.
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
Current event rhythm in short pieces. Current event rhythm in short pieces. 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
Walls and current event rhythm · Repeat and apply · 2026-10-19 to 2026-10-25
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
WARM UP
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-set—Hour 1 paired lanes: 3 rounds of 4×50 kick/swim + 2×25 breakout speed—
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—Hour 2 own lanes: 4 rounds — 2×50 at 200 pace @ 1:15, 2×25 at 100 pace @ :50, 1×100 easy. Final round from blocks where safe.—
Skills—2–4 starts only; film one if available—
Cool-down—500 easy—
Dryland
No dryland instructions published for this workout.
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 UP
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
4–6 x 25 or 50 relaxed free/back drill/swim, rest 25–40 seconds.
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x coach-assigned 25, 50 or 100 easy, followed by 4 short relaxed wall approaches with full recovery. Finish after the shorter option when needed.—
Coach observation and race skill
Observe a relaxed wall skill and comfortable movement. Do not add conditioning on the recovery day.
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—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 · 2026-10-19 to 2026-10-25
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 UP
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 easy backstroke with quiet-head cue, 30 seconds rest.
MAIN SET
8 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4–6 x 1 length easy choice plus a surface sculling demonstration with feet/support available; generous rest.—
Coach observation and race skill
3 min · Use the shorter core today. Say one helpful cue to a teammate and one reason different swimmers need different practice steps.
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.
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
Easy movement and backstroke. Easy movement and backstroke. 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
Backstroke balance and clock habits · Repeat and apply · 2026-10-19 to 2026-10-25
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 UP
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 short easy turn sequences with complete reset.
MAIN SET
15 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 2 lengths easy mixed, 30–40 seconds rest; use fewer repeats and more drill if tired.—
Coach observation and race skill
5 min · Show a comfortable dynamic warm-up and explain when to ask for extra recovery.
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.
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 turns and movement. Easy turns and 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
Legal turns and controlled breakouts · Repeat and apply · 2026-10-19 to 2026-10-25
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 UP
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 · 6 x 2 lengths easy drill/swim across ready strokes, 30 seconds rest.
MAIN SET
21 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4–6 x 4 lengths easy mixed with 30–45 seconds rest; shorten freely to protect recovery.—
Coach observation and race skill
6 min · Rehearse one wall cue at easy speed and familiar low-load movement; no additional conditioning.
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.
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
Easy all-stroke and movement quality. Easy all-stroke and movement quality. 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
Walls and current event rhythm · Repeat and apply · 2026-10-19 to 2026-10-25
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
WARM UP
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-set—Hour 1: 16×75 as drill/swim/kick rotating strokes—
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—Hour 2: 4×400 as free/IM/free/IM; descend free, hold legal IM, 100 easy after each—
Skills—8 turn sequences under moderate fatigue—
Cool-down—300 easy—
Dryland
DrylandSetDescriptionFocus
Theme—Pull + trunk + posture—
Preparation—5 min mobility/scap control—
Block A—Pull-up or assisted pull-up 3×4–8 · row 3×8—
Block B—Pallof press 3×8/side · side plank 3×25–40 sec—
Shoulders & trunk—Y-T-W 2×8 · serratus wall slide 2×10—
Dose—RPE 6–7—
Progression—Add reps before load; qualification week 2 sets only—
Stop rule—No failure reps; leave 2–3 reps in reserve—
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 UP
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 or 50 smooth build, rest 30–45 seconds, then one relaxed rehearsal of the chosen turn.
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—Choose one broken event already within readiness: 4 x 25 for a 100, or 4 x 50 for a 200. Rest 20–30 seconds between pieces. Take 3 minutes easy recovery; a second round is optional only within recent comfortable work.—
Coach observation and race skill
Use one current event cue and coach-approved repeat rhythm. Broken-swim totals must not be reported as race predictions or official times.
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 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 · 2026-10-19 to 2026-10-25
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 UP
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 with only a few coordinated butterfly strokes followed by easy established stroke; rest 30–45 seconds.
MAIN SET
13 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—2 rounds of 1 length easy backstroke, 1 length ready butterfly segment plus easy swim, 1 length easy freestyle; rest 30 seconds.—
Coach observation and race skill
4 min · Observe kick and pull-breath timing while fresh. Whole-stroke distance increases only if technique remains comfortable.
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.
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
Butterfly coordination in short pieces. Butterfly coordination in short pieces. 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
Backstroke balance and clock habits · Repeat and apply · 2026-10-19 to 2026-10-25
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 UP
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 alternating relaxed drill/swim, 30 seconds rest.
MAIN SET
23 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—Choose 2 rounds of a broken 4-length swim as 4 x 1 length with 20–30 seconds rest, plus 2 minutes easy/recovery between rounds. Use a current controlled rhythm, not an invented goal time.—
Coach observation and race skill
6 min · Record split consistency and the ability to state the race cue; a broken swim does not predict an exact meet time.
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.
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
Broken swim pacing. Broken swim pacing. 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
Legal turns and controlled breakouts · Repeat and apply · 2026-10-19 to 2026-10-25
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 UP
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 · 4 x 1 length at comfortable rhythm, then 4 x 1 length a little quicker with normal breathing; 30–45 seconds rest.
MAIN SET
28 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—6 x 2 lengths at two controlled rhythms in pairs, 40–60 seconds rest, separated by easy swimming as needed.—
Coach observation and race skill
8 min · Compare time, count and rate together. Avoid forced long strokes or a rate increase that disrupts alignment.
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.
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
Stroke rate and distance per stroke. Stroke rate and distance per stroke. 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
Walls and current event rhythm · Repeat and apply · 2026-10-19 to 2026-10-25
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
WARM UP
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-set—Hour 1: 2 rounds of 4×25 power + 4×50 easy-perfect—
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—Hour 2 own lanes: 3× broken primary 200 (50s with :15 rest) at goal rhythm; 600 easy between. Then 6×25 from blocks at 100 speed, full recovery.—
Skills—Finish timing: no breath last 5 m where appropriate—
Cool-down—600 easy—
Dryland
No dryland instructions published for this workout.
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 UP
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 at easy-to-purposeful effort concentrating on legal contact and breathing; rest 30–45 seconds.
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x 25 purposeful with 60–90 seconds recovery; then 4–6 x 25 or 50 easy mixed. Choose fewer purposeful swims before an attended meet.—
Coach observation and race skill
Record the athlete’s finish cue and ability to recover. Review one independent preparation habit.
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—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 · 2026-10-19 to 2026-10-25
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 UP
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 relaxed approaches to legal two-hand or backstroke/free turns appropriate to readiness. Reset fully.
MAIN SET
8 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x 1 length in stroke order, using the ready stroke or its skill drill; 30–45 seconds rest. One round is sufficient.—
Coach observation and race skill
3 min · Compare one ready stroke with week one under the same conditions; discuss packing a familiar snack, without food or weight tracking.
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.
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
Turns and a small mixed-stroke check. Turns and a small mixed-stroke check. 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
Backstroke balance and clock habits · Repeat and apply · 2026-10-19 to 2026-10-25
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 UP
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 finish approaches with normal breathing, touch timing and safe spacing.
MAIN SET
15 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x 2 lengths easy plus 4 x 1 length smooth build, 40–60 seconds rest.—
Coach observation and race skill
5 min · Finish fresh; discuss a sample varied plate or familiar packed snack. Reduce further around confirmed meets.
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.
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
Legal finishes and easy review. Legal finishes and easy review. 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
Legal turns and controlled breakouts · Repeat and apply · 2026-10-19 to 2026-10-25
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 UP
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 finish approaches at controlled speed with normal breathing and complete reset.
MAIN SET
21 min · Race-specific swimming
Main setSetDescriptionFocus
Main-set work—4 x 2 lengths easy plus 4 x 1 length smooth build, 60 seconds rest.—
Coach observation and race skill
6 min · Keep Friday light. Review meet packing and a familiar recovery snack; attended meets override this draft.
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.
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
Finish skills and recovery preparation. Finish skills and recovery preparation. 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
Walls and current event rhythm · Repeat and apply · 2026-10-19 to 2026-10-25
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
WARM UP
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-set—Hour 1 paired: 8×50 drill + 8×25 build—
MAIN SET
Race-specific swimming
Main setSetDescriptionFocus
Main-set work—Hour 2: 2× race rehearsal (choice 100 or first 100 of 200) at 90–95%, 600 easy between; then 8×50 easy choice—
Skills—Meet warm-up and ready-room routine—
Cool-down—400 easy—
Dryland
DrylandSetDescriptionFocus
Theme—Power + mobility—
Preparation—5 min movement prep—
Block A—Medicine-ball throw 4×4 · low box jump 4×3—
Block B—Snap-down 3×4 · push-up 3×8–12—
Shoulders & trunk—Thoracic/hip mobility · breathing reset—
Dose—RPE 5–6—
Progression—Keep explosive; reduce or omit before Nov qualification meet—
Stop rule—Stop when jump/throw speed declines—
SAT
No published training sessions.
SUN
No published training sessions.