All Events Calendar | TEAMGOLDUSA

MONOct 26

1–3 PM

HSAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

HS · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Home School · Repeatability at the current workload

25-yard pool (SCY); 1 length = 25 ydOct 26 FoundationDevelopmentDetailed plan

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 alternating a relevant drill and normal stroke; rest 20–30 seconds.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6–8 x coach-assigned 25, 50 or 100 steady, with the rest used in week one. Begin with six and use eight only when retained technique and recent workload support it. No faster sendoff is required.—

Coach observation and race skill

Compare first/middle/last repeats under the same conditions, using effort and technique as well as time. This is not a threshold test.

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, 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 · 2026-10-26 to 2026-11-01

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.

3–5 PM

AGO / AGO-QAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

AGO · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Repeatable freestyle and backstroke

25-yard pool (SCY); 1 length = 25 ydOct 26 FoundationDevelopment45 min coreDetailed plan

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 alternating freestyle/backstroke; count strokes on the middle portion without changing normal breathing.

MAIN SET

13 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6–8 x 1 length easy-to-comfortable, 20–30 seconds rest. Use the first six as the core; add two only if the same cue is retained.—

Coach observation and race skill

4 min · Record whether the last length looks as controlled as the first; do not chase the lowest stroke count.

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.

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 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

Repeatable freestyle and backstroke. Repeatable freestyle and backstroke. 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

Butterfly rhythm in short pieces · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Repeatability with retained technique

25-yard pool (SCY); 1 length = 25 ydOct 26 FoundationDevelopment70 min coreDetailed plan

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 x 1 length drill/swim, 25–35 seconds rest.

MAIN SET

23 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6–8 x 2 lengths steady at the same self-reported effort, 25–35 seconds rest. Start with six; additional repeats need retained timing and readiness.—

Coach observation and race skill

6 min · Record first/middle/last repeat times and one technique cue. This is a repeatability check, not a threshold 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.

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: 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

Repeatability with retained technique. Repeatability with retained technique. 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

Breaststroke and butterfly consistency · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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.

5–7 PM

JR / SRAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Aerobic repeatability check

25-yard pool (SCY); 1 length = 25 ydOct 26 FoundationDevelopment90 min coreDetailed plan

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 drill/swim with 30 seconds rest.

MAIN SET

28 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6 x 4 lengths at an established controlled steady effort, 25–40 seconds rest. Use the same shorter repeat as week one if that was the baseline.—

Coach observation and race skill

8 min · Record splits, perceived effort and technique; stop before deterioration. This does not certify an ADM threshold test.

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.

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 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

Aerobic repeatability check. Aerobic repeatability check. 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

Steady repeatability with technique · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Workout

25-yard pool (SCY); 1 length = 25 ydOct 26 Qualification overloadDevelopment120 min

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)—

PRE-SET0 yd

Preparation swimming before the main set.

WorkoutSetDescriptionFocus

Pre-set—Hour 1 lane pairs: 12×50 drill/swim by stroke + 8×25 underwater/breakout—

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—Hour 2 own lanes: 3× [5×100 threshold @ athlete interval + 4×50 descend to 200 pace + 200 easy]—

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-Down

Easy closing swimming.

WorkoutSetDescriptionFocus

Warm-Down—400 easy—

Dryland

DrylandSetDescriptionFocus

Theme—Lower-body strength + landing—

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—

TUEOct 27

1–3 PM

HSAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

HS · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Home School · All-stroke speed with full recovery

25-yard pool (SCY); 1 length = 25 ydOct 27 FoundationDevelopmentDetailed plan

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 alternating drill and legal whole stroke in the coach-selected strokes; rest 25–40 seconds.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4–6 x 25 at a brief quick, coordinated rhythm, 60–90 seconds recovery or longer; then 4 x 50 or 100 easy free/back with 25–40 seconds rest. A 25-yard easy option is available. Stop the speed block when coordination falls.—

Coach observation and race skill

Swim fast with legal rhythm and ordinary breathing. Do not prescribe all-out volume from an ADM level or the timetable.

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 · 2026-10-26 to 2026-11-01

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.

3–5 PM

AGO / AGO-QAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

AGO · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Breaststroke and butterfly legal pieces

25-yard pool (SCY); 1 length = 25 ydOct 27 FoundationDevelopment45 min coreDetailed plan

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: short butterfly or breaststroke drill into ordinary easy swimming, 30–45 seconds rest.

MAIN SET

13 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4–6 x 1 length alternating the two ready strokes or their skill segments; 30–45 seconds rest.—

Coach observation and race skill

4 min · Observe one legal piece and one legal touch separately. Do not require a full length if timing or comfort deteriorates.

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

Breaststroke and butterfly legal pieces. Breaststroke and butterfly legal 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

Butterfly rhythm in short pieces · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Short speed and relay timing

25-yard pool (SCY); 1 length = 25 ydOct 27 FoundationDevelopment70 min coreDetailed plan

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 · 4–6 supervised relay timing rehearsals from the water or on dryland. No crowded landing zones.

MAIN SET

23 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6 x 1 length with a short controlled fast segment then easy swimming, 60–90 seconds rest; follow with 4 x 2 lengths easy.—

Coach observation and race skill

6 min · Observe full recovery, legal contact and timing. Block exchanges require individual certification and facility approval.

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

Short speed and relay timing. Short speed and relay timing. 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

Breaststroke and butterfly consistency · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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.

5–7 PM

JR / SRAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Brief speed with full recovery

25-yard pool (SCY); 1 length = 25 ydOct 27 FoundationDevelopment90 min coreDetailed plan

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 · 4 easy wall sequences, full reset.

MAIN SET

28 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—6 x 1 length with a brief quick segment and relaxed finish, 90 seconds rest or more; then 4 x 4 lengths easy, 30 seconds rest.—

Coach observation and race skill

8 min · Timing, breathing and coordinated speed matter more than completing all repetitions. Stop the speed block when quality drops.

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

Brief speed with full recovery. Brief speed with full recovery. 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

Steady repeatability with technique · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Workout

25-yard pool (SCY); 1 length = 25 ydOct 27 Qualification overloadDevelopment120 min

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)—

PRE-SET0 yd

Preparation swimming before the main set.

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.—

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-Down

Easy closing swimming.

WorkoutSetDescriptionFocus

Warm-Down—500 easy—

Dryland

No dryland instructions published for this workout.

WEDOct 28

1–3 PM

HSAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

HS · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Home School · Recovery and athlete ownership

25-yard pool (SCY); 1 length = 25 ydOct 28 FoundationDevelopmentDetailed plan

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

4–6 x 25 athlete-selected drill with generous rest; explain the purpose in one sentence.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4–6 x coach-assigned 25, 50 or 100 easy mixed swimming with 25–40 seconds rest. Keep this lower load than the athlete’s teaching days.—

Coach observation and race skill

Let the swimmer choose a familiar recovery movement and explain when additional rest is useful.

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 · 2026-10-26 to 2026-11-01

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.

3–5 PM

AGO / AGO-QAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

AGO · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Easy skills and clock game

25-yard pool (SCY); 1 length = 25 ydOct 28 FoundationDevelopment35 min coreDetailed plan

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 gentle push-to-surface and easy-swim demonstrations with full reset.

MAIN SET

8 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4–6 x 1 length easy choice, leaving on a coach-selected top/bottom departure with enough recovery.—

Coach observation and race skill

3 min · Keep this a recovery/learning session. Show where to wait, how to let a teammate pass and how to ask for rest.

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

Easy skills and clock game. Easy skills and clock game. 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

Butterfly rhythm in short pieces · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Easy medley and mobility

25-yard pool (SCY); 1 length = 25 ydOct 28 FoundationDevelopment53 min coreDetailed plan

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 stroke drills, 30 seconds rest.

MAIN SET

15 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4–6 x 2 lengths easy medley pieces or free/back; 30–40 seconds rest.—

Coach observation and race skill

5 min · No progression in workload today. Identify one movement that feels coordinated and one technique question.

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 medley and mobility. Easy medley and mobility. 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

Breaststroke and butterfly consistency · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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.

5–7 PM

JR / SRAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Recovery and movement choice

25-yard pool (SCY); 1 length = 25 ydOct 28 FoundationDevelopment66 min coreDetailed plan

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 · 6 x 2 lengths easy drill/swim, 30–40 seconds rest.

MAIN SET

21 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4 x 4 lengths easy mixed, 30–45 seconds rest, or the shorter approved version.—

Coach observation and race skill

6 min · No progression today. Athlete explains why easy days belong in a training plan and reports recovery 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 choice. Recovery and movement choice. 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

Steady repeatability with technique · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Workout

25-yard pool (SCY); 1 length = 25 ydOct 28 Qualification overloadDevelopment120 min

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)—

PRE-SET0 yd

Preparation swimming before the main set.

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: 5×400 as free/IM/free/IM/free; descend free, hold legal IM, 100 easy after each—

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-Down

Easy closing swimming.

WorkoutSetDescriptionFocus

Warm-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—

THUOct 29

1–3 PM

HSAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

HS · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Home School · Even pace and stronger second half

25-yard pool (SCY); 1 length = 25 ydOct 29 FoundationDevelopmentDetailed plan

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 or 50 at a repeatable moderate effort with 30 seconds rest; maintain ordinary breathing.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—2 rounds of 4 x coach-assigned 25 or 50: first two smooth, next two slightly more purposeful while preserving technique. Rest 30–45 seconds and recover 2–3 minutes between rounds.—

Coach observation and race skill

Teach pace control without turning the first half into a sprint. Compare only equal-distance repeats with the same course and start context.

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 · 2026-10-26 to 2026-11-01

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.

3–5 PM

AGO / AGO-QAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

AGO · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Medley transitions and starts routine

25-yard pool (SCY); 1 length = 25 ydOct 29 FoundationDevelopment45 min coreDetailed plan

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 easy wall transitions from short approaches; rehearse stroke order on land first.

MAIN SET

13 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—One broken 4-stroke sequence as 4 x 1 length, 30–45 seconds rest; repeat only if all chosen pieces stay legal and relaxed.—

Coach observation and race skill

4 min · Practise whistle/listen/ready steps with an in-water start. Block starts remain separately coach gated.

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

Medley transitions and starts routine. Medley transitions and starts routine. 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

Butterfly rhythm in short pieces · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Event rhythm and negative split concept

25-yard pool (SCY); 1 length = 25 ydOct 29 FoundationDevelopment70 min coreDetailed plan

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 at comfortable steady effort, 30 seconds rest.

MAIN SET

23 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—2 rounds of 4 x 1 length: first two smooth, next two a little more purposeful without losing technique; 30 seconds rest and 2 minutes between rounds.—

Coach observation and race skill

6 min · Explain even pacing versus starting too fast. Compare halves only within the same course and rest conditions.

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

Event rhythm and negative split concept. Event rhythm and negative split concept. 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

Breaststroke and butterfly consistency · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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.

5–7 PM

JR / SRAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Broken event rehearsal

25-yard pool (SCY); 1 length = 25 ydOct 29 FoundationDevelopment90 min coreDetailed plan

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 · 4 x 2 lengths smooth build, 40 seconds rest.

MAIN SET

28 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—Choose 2 rounds of a broken 4-length or 8-length event using 1- or 2-length repeats with 30–45 seconds rest; 4–6 easy lengths or 4 minutes recovery between rounds. Select only one distance already within readiness.—

Coach observation and race skill

8 min · Use verified current rhythm and one event cue, with legal turns and normal breathing. Do not convert the broken total into an assumed race result.

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

Broken event rehearsal. Broken event rehearsal. 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

Steady repeatability with technique · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Workout

25-yard pool (SCY); 1 length = 25 ydOct 29 Qualification overloadDevelopment120 min

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)—

PRE-SET0 yd

Preparation swimming before the main set.

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.—

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-Down

Easy closing swimming.

WorkoutSetDescriptionFocus

Warm-Down—600 easy—

Dryland

No dryland instructions published for this workout.

FRIOct 30

1–3 PM

HSAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

HS · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Home School · Relay skills and fresh finishes

25-yard pool (SCY); 1 length = 25 ydOct 30 FoundationDevelopmentDetailed plan

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

4–6 relay timing or start-routine rehearsals from the water or on land, full reset. Deck/block starts require individual clearance and safe pool conditions.

MAIN SET

Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4 x 25 controlled build with 45–60 seconds rest, then 4 x 25 or 50 easy. An optional cooperative relay replaces the builds; it is not extra work.—

Coach observation and race skill

Observe legal touch/timing and supportive team behavior. Keep Friday light around confirmed racing.

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 · 2026-10-26 to 2026-11-01

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.

3–5 PM

AGO / AGO-QAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

AGO · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Comfortable continuity and choice

25-yard pool (SCY); 1 length = 25 ydOct 30 FoundationDevelopment35 min coreDetailed plan

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 choice with a personal technical cue, 30 seconds rest.

MAIN SET

8 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—Choose either a comfortable 3–5 minute swim/kick, with permission to stop, OR 6 x 1 length with 30 seconds rest. Use only a duration already within readiness.—

Coach observation and race skill

3 min · Record comfortable time and retained skill, not exhaustion. A five-minute source competency needs its full safe criteria, not automatic credit.

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

Comfortable continuity and choice. Comfortable continuity and choice. 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

Butterfly rhythm in short pieces · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Choice skills and preparation

25-yard pool (SCY); 1 length = 25 ydOct 30 FoundationDevelopment53 min coreDetailed plan

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 with the athlete’s selected cue and full recovery.

MAIN SET

15 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4 x 2 lengths easy plus 2–4 short brisk lengths only if fresh; 60 seconds rest.—

Coach observation and race skill

5 min · Rehearse an actual upcoming meet routine only if attendance is confirmed; otherwise use a learning rehearsal.

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

Choice skills and preparation. Choice skills and preparation. 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

Breaststroke and butterfly consistency · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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.

5–7 PM

JR / SRAuburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Daily Workout

JR/SR · Auburn Racquet & Fitness Club, 1255 Racquet Club Drive, Auburn, CA, 95603

Easy technical consolidation

25-yard pool (SCY); 1 length = 25 ydOct 30 FoundationDevelopment66 min coreDetailed plan

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 athlete-selected drill/swim with 30 seconds rest.

MAIN SET

21 min · Race-specific swimming

Main setSetDescriptionFocus

Main-set work—4 x 2 lengths relaxed plus 2–4 short builds if fresh; 60 seconds recovery.—

Coach observation and race skill

6 min · Record a skill win and one practical fueling/recovery adjustment. Keep enough freshness for any confirmed meet.

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 technical consolidation. Easy technical consolidation. 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

Steady repeatability with technique · Integrate without automatic load increase · 2026-10-26 to 2026-11-01

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

Workout

25-yard pool (SCY); 1 length = 25 ydOct 30 Qualification overloadDevelopment120 min

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)—

PRE-SET0 yd

Preparation swimming before the main set.

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—

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-Down

Easy closing swimming.

WorkoutSetDescriptionFocus

Warm-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—

SATOct 31

All day

No Swim

SUNNov 1

All day

No Swim

Training Calendar

Weekly Training Schedule

MONOct 26

Swim

Individual readiness and dose

WARM UP500 YD

Technique and skill

MAIN SET

Coach observation and race skill

Cool down

Learning and preparation

STF400 yd

Dryland

Detailed first four weeks

Core duration and readiness

Pool course and volume

Macrocycle

Mesocycle

Microcycle

Curriculum focus only

Swim

WARM UP500 YD

Technique and skill

MAIN SET

Coach observation and race skill

Cool down

Learning and preparation

STF400 yd

Dryland

Detailed first four weeks

Core duration and readiness

Pool course and volume

Macrocycle

Mesocycle

Microcycle

Curriculum focus only

Swim

WARM UP500 YD

Technique and skill

MAIN SET

Coach observation and race skill

Cool down

Learning and preparation

STF400 yd

Dryland

Detailed first four weeks

Core duration and readiness

Pool course and volume

Macrocycle

Mesocycle

Microcycle

Curriculum focus only

Swim

WARM UP500 YD

Technique and skill

MAIN SET

Coach observation and race skill

Cool down

Learning and preparation

STF400 yd

Dryland

Detailed first four weeks

Core duration and readiness

Pool course and volume

Macrocycle

Mesocycle

Microcycle

Curriculum focus only

Swim

WARM UP500 YD

PRE-SET0 yd

MAIN SET

STF400 yd

Warm-Down

Dryland

TUEOct 27

Swim

Individual readiness and dose

WARM UP500 YD

Technique and skill