This workout is the ninth straight session at our training camp in Calella, Spain, with two practices per day at approximately 7000 meters. The focus for this afternoon is on the 30×100 freestyle, which were divided into blocks of 5×100 freestyle on 1’15 and 1’20 and added low aerobic pace between. The reason why we split the main set, is to allow the swimmers to keep the threshold speed with short rest.
Workout PM
| Meters | Set Description | EGY | Work | Stroke |
|---|---|---|---|---|
| 30:00 DRYLAND (NO UPPER BODY) | L | |||
| 200 | 200 on 4:00 CHOICE | REC | S | VF |
| 7200 | 1 x 1200 on 20:00 IM ZOOMERS, CHANGE 100 5 x 100 on 1:20 FREE ON 1.15 OR 1.20 1 x 1000 on 16:00 FREE ZOOMERS PADDLE BREATHE 5 5 x 100 on 1:20 FREE ON 1.15 OR 1.20 1 x 800 on 14:00 IM ZOOMERS, CHANGE 100 5 x 100 on 1:20 FREE ON 1.15 OR 1.20 1 x 600 on 11:00 FREE ZOOMERS PADDLE BREATHE 5 5 x 100 on 1:20 FREE ON 1.15 OR 1.20 1 x 400 on 7:00 IM ZOOMERS, CHANGE 100 5 x 100 on 1:20 FREE ON 1.15 OR 1.20 1 x 200 on 3:00 FREE ZOOMERS PADDLE BREATHE 5 5 x 100 on 1:20 FREE ON 1.15 OR 1.20 | EN1 EN3 EN1 EN2 EN1 EN2 EN1 EN2 EN1 EN2 EN1 EN2 | S S S S S S S S S S S S | IM FR FR FR FR FR FR FR FR FR FR FR |
| 200 | 1 x 200 on 4:00 EZY | REC | S | VF |
WORKOUT TOTAL: 7600
This workout was provided by Järfälla Simsällskap Head Coach Fredrik “Ludde” Lundin.
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