A quick pre-travel “early” morning session with a speed & power focused main set after a longer and higher volume aerobic day for our last workout in Tenerife.
The workout was again written for a single athlete (our breaststroker) as the others decided to “sleep in” prior to our travel after their racing day.
This concludes three weeks of solid training as we’re moving into the last phase of the preparation for our Long Course Nationals (and of their time with the Army program).
Workout AM
Warm-up:
1500 as 100 free, 50 back, 100 free, 50 fly 1-1-1 progression,
100 free, 50 breast (alt. kick, drill, swim)
Pre-set:
10×50 free as 4x @50″, 3x @45″, 2x @40″, 1x <35″
Main set – Speed and Power (2 rounds):
50 as 10 scull FAST, R10″, 15 choice sprint, R15″, 15 choice sprint, R15″, 10 UW fly kick FAST
50 choice easy
50 as 10 scull FAST, R10″, 3x (10 choice sprint, R10″), 10 UW fly kick FAST
100 choice easy
50 as 10 scull FAST, R10″, 6x (5 choice blast, R5″), 10 UW fly kick FAST
150 choice easy
Tempo set:
6×50 free as 3x @40″, 2x @35″, 1x <30″
Swim down:
300 as 50 free, 25 scull, 75 back (50 regular, 25 double arm)
WORKOUT TOTAL: 3500
This workout was provided by SpiSpoRS-Coach Nico Messer.
Credits for these workouts belong as well to the NTC Coaches Luka Gabrilo (Head Coach), Bruno Freitas (Assistant Coach) and David Ferro (Scholarship Coach).
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| Training Camp Tenerife Series | ||||||
|---|---|---|---|---|---|---|
| Week #1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 |
| Week #2 | Day 7 | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 |
| Week #3 | Day 13 | Day 14 | Day 15 | Day 16 (OFF) |
Day 17 | Day 18 |
| Swiss Army Team Series | |||||||
|---|---|---|---|---|---|---|---|
| Week #1 | X | X | X | Day 4 | Day 5 | Day 6 (Opt) |
Day 7 (OFF) |
| Week #2 | Day 1 | X | X | Day 4 | Day 5 | Day 6 (Opt) |
Day 7 (OFF) |
| Week #3 | Day 1 | Day 2 | Day 3 (Opt) |
Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week #4 | Day 1 | Day 2 | X | Day 4 | Day 5 (Opt-1) |
Day 6 (Opt-2) |
Day 7 (OFF) |
| Week #5 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Opt) |
Day 6 (OFF) |
Day 7 (OFF) |
| Week #6 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Opt-1) |
Day 6 (Opt-2) |
Day 7 (OFF) |
| Week #7 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (OFF) |
| Week #8 | Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week #9 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week #10 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
| Week #11 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #12 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week #13 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #14 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #15 | Day 1 | Day 2 | Day 3 | Day 4 (OFF) |
Day 5 | Day 6 | Day 7 (OFF) |
| Week #16 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (Meet) |
Day 7 (Meet) |
| Week #17 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 (OFF) |
Day 7 (OFF) |
| Week #18 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 (OFF) |
| Week #19 | Day 1 | Day 2 | Day 3 | Day 4 (Meet) |
Day 5 (Meet) |
Day 6 (Meet) |
Day 7 (Meet) |
