First half of the afternoon session was spent on a little more “speed/pace” work after the fast morning session. During the second hour we joined the younger athletes for a few relay races to close out the training camp.
Workout PM
Part 1 – “Warm-up & Speed”:
500 as 50 free, 50 back, 25 scull
8×50 choice as 1x build, 1x strong @1′
300 as 50 free breathe 5, 100 choice (50 kick, 50 drill)
4×50 choice as 1x (25-35 FAST), 1x (15-25 sprint) @1’15
100 choice easy
5×100 as 3x free strong build @1’30, 1x back easy @2′, 1x free strong
300 stroke as 50 drill, 25 swim
3×100 as 75 free strong build, 25 stroke strong @1’45
100 choice easy
Relays:
50’s fly, 50’s back, 50’s breast, 50’s free, and 50’s “Mini IM” (switch strokes by 12.5)
> 4 teams with either 7 or 8 athletes
Swim down:
50 choice easy
WORKOUT TOTAL: 3000
Additional Comments:
The planning for the camp in Calella providing an quick overview is available to download as PDF. All documents provided for this series will be in German.
Credits for the overall plan and structure go to STBB Head Coach Annelies Maas.
This workout was provided by Coach Nico Messer.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
| STBB Camp Calella 2018 | |||||||
|---|---|---|---|---|---|---|---|
| Week 38 | X | X | X | X | X | X (Travel) |
Day 1 |
| Week 39 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Day 8 |
| Week 40 | Day 9 | Day 10 | Day 11 | X (Travel) |
X | X | X |
