Sep 25, 2018 – STBB – Camp Calella – Day 3

Tuesday morning with some aerobic recovery and skills work to finish this first “training cycle” in Calella. Investment of about 30-40 minutes for focused dive work throughout this workout.

Jumps in the beginning are different feet forward “long jumps” off the blocks with the goal to be explosive and working on “dive strength”. The progression was guided and mainly focuses on body alignment, efficiency under water, and transitioning into swimming. Both of these were on a “free play” basis – meaning I was explaining the concept but mainly letting the athletes “explore the outcome” by themselves without much feedback. Race dives where with regular start procedure and some with timed 15 sprints.

They did have the afternoon off and thus plenty of time to get some school work done and/or go to the beach.

Workout AM

> 5-10‘ Dive Drills (“Jumps”) <

1000 choice w/fins „pyramide“ as 200/200 – 150/150 – 100/100 – 50/50 alt. kick/swim

> 5-10‘ Dive Drills („Dive & Glide Progression“) <

800 free or back w/pullbuoy & paddles as
200 pull (hold paddles over edge), 100 swim (paddles regular, pullbuoy head push)

> 5-10‘ Dive Drills („Race Dives“) <

600 choice as 50 drill, 50 swim

8×50 as 1x free cruise @50, 1x kick (flutter or fly on back) @1‘
6×50 as 1x back cruise @50“, 1x kick (flutter or fly on side) @1’10
4×50 as 3x free breathe 3-2-1 per 50, 1x double arm back @1‘15-1‘30

4×25 free relaxation drills R10“ (3-5 bobs)

> 5‘ Float Drills <

WORKOUT TOTAL: 3400

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.

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