Costa Brava Swimrun Camps 2019

Start your swimrun season in the best possible manner with a long training weekend along the wild and fantastic Costa Brava, 1,5h north of Barcelona. You will get three days filled with Swimrun adventures, techniques, transitions, open water swimming, pool session, trail running, running technique, specific yoga for swimrunners and injury prevention strength training. We stay at Hostal La Fosca, a small hotel located along the beach of the La Fosca bay. Breakfast and dinner are served at the hotel while lunch is served where we train that day. There will be a lot of training but also some spare time to enjoy a cold beer in the sun, have a massage, rest and enjoy the surroundings.

In order to keep the training camp personalized the amount of spots is limited to 14 people per camp. We focus on learning and improving while having a good time. The camp is open to both the newbie and experienced swimrunner and there will be groups within the group for the different levels to guarantee high training quality for everyone. However, in order to make the most out of the camp it’s required that you can run and swim at least 8km & 500m nonstop (time do not matter). The training sessions will be held by professional coaches in each sport. For the swimruns we will have a support car following the route with water and snacks. We have plan A, B & C for the swimrun and open water swimming so that we can make it happen, no matter what the weather is up to.

The camp is organized by Sarah Hansson, a Swedish personal trainer, running & swimrun coach living on Costa Brava together with the Spanish incoming training camp agency Agenda Sports. As a team they offer you the best local knowledge and experience with guarantees when it comes to organization, insurance and safety before, during and after your stay.

Sarah has been around Costa Brava since 2007 and knows the area as her garden. She will take you too the most amazing trails and swims, as well as other hidden gems. Sarah started practicing swimrun in 2016 and has since been on the podium on 7 of 11 competitions, highlighting #2 at ÖTILLÖ 2017 in the women’s category and #2 at Cote Vermeille Ultra 2018 in mix.

Agenda Sports was founded in 1993 and they have organized training camps for New Zealand Triathlon, University of Cambridge, British rowing and the Russian Canoe federation to name a few.

Facts

Weather & Water

March, April, May

Hotel & Location

Hostal La Fosca Palamos

Airports

Barcelona (1,5h) and Girona (40 minutes).

Transfer (not included) will be organized once we know the arrival & departure times.

Recommendations

Recommend travel times for being able to participate in all activities and to use the organized transfer:

Arrival: Thursday afternoon or early evening

Departure: Sunday evening

What’s included

3 nights accomodation in shared double room at Hostal La Fosca , Palamos. The sea is just outside the door!

Half board (breakfast & dinner)

1 Coffee break (Friday)

All transport except transfer to and from the airport / Barcelona

All training. At least (but if you want – more!): 1h pool, 1h open water, 1h strength, 2h yoga, 1,5h trail running + running technique, 1 long swimrun (3-4h) 1 short swimrun (2h).

Car support during the swimrun sessions with water, fruit & energy

Insurance from arrival to departure

Personal feedback on the training

Strength & yoga program to do at home (pdf)

Energy during the training sessions

Possibility to try swimrun material + discounts if you wish to buy

Goodie bag

Flights to and from Barcelona or Girona

Airport transfer (around 30€). Options will be sent to the participants once all flights are confirmed. If someone wish to organize the transfer on their own they can do so.

Lunch Friday

Lunch Saturday

Lunch Sunday

The Program

No activities

Arrival Barcelona or Girona.

Transfer to La Fosca for welcome reception

7.30-8.00 am sunrise wake up flow at the beach (or sleep in!)

8am Breakfast

9am departure to the training location of the day

10 – 11 am pool swimming focusing on technique

11- 12am open water. Options to do from 500m to 3000m

Coffee break & swimming feedback

12.30-1.30pm injury prevention strength training

2-4 pm lunch & rest

4-6 pm trail running technique + 8km + stretching

6.30 pm transfer back to the hotel

8.30 pm dinner at the hotel

7.30-8.00 am sunrise wake up flow at the beach (or sleep in!)

8 am Breakfast

9 am departure from the hotel to the start of our adventure. Briefing of the day and the different options (half or full route).

10am – 2pm swimrun

2pm. Long Lunch at point B

Afternoon:

depending on the weather and how we feel there will be several options

  • going back to the hotel and relax
  • Visiting a nearby village
  • More open water swimming
  • Running technique recording & feedback
  • 1,5 h slow recovery yoga specific for swimrunners

8.30 pm. dinner at the hotel

7.30-8 am sunrise wake up flow at the beach (or sleep in!)

8 am Breakfast

9.30 am More swimrun! We will do a loop from the hotel of 2 -3 hours with the option to go halfway if you’re tired or have an earlier flight.

1 pm. Lunch or picknick to take with you will be available at the hotel.

Transfer from the hotel to the airport will be arranged. If possible, get a flight that leaves at 6pm or later. There is also the option to stay an extra night in Barcelona (we can help you to book good value accommodation).