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How They Train with Elmbrook Swim Club’s Campbell Stoll
By Michael J. Stott
Sixteen-year-old Campbell Stoll is a poster child for “life is good.” The youngest of four swimming sisters, she is CollegeSwimming.com’s (SwimCloud) top-ranked Wisconsin female in the Class of 2023.
In October, she committed to the University of Texas. In November, she again took first in the 100 yard fly (51.89) and 200 IM (1:58.19) while helping her Arrowhead High School (Hartland, Wis.) team to second place for the third straight year at the WIAA Division 1 State Girls Swimming and Diving Championships, Nov. 12-13.
A newly-minted National Junior Team member, Stoll had a terrific spring and summer. Leading up to her Wave I Olympic Trials 100 meter fly appearance, she won the girls high-point award at the uber competitive NCSA Spring Invite. There EBSC finished second in the women’s and combined competitions.
Says her Elmbrook Swim Club (Brookfield, Wis.) coach Brent Boock, “Campbell really came of age. She swam 10 individual events (100-200 back, 50-100-200 breast, 50-100-200 fly and 200-400 IM) along with five relays—25 races and 3,700 yards of racing on the week…tough athlete!”
Stoll won the 50 yard fly with a 23.76 in a season where she was not slated to swim the fly leg on the medley relays. That changed when teammate Reilly Tiltmann reported to the University of Virginia a semester early. “There was no dropoff, and she rose to the occasion,” says Boock.
Already an NAG record holder as a member of the girls’ 13-14 200 meter medley relay, she and her teammates Margaret Wanezek (15), Lucy Thomas (15) and Abigail Wanezek (17) set two more medley NAG marks at the 2021 Speedo Summer Championships-West in Irvine, Calif., Aug. 3-7. The quartet went 1:51.55 and 4:06.93 to break the former girls’ 15-18 200 and 400 meter marks of 1:54.46 and 4:08.39. At that meet, EBSC (with just eight athletes) finished second in the women’s and combined competitions. Stoll set two Wisconsin marks in the 100 and 200 fly (59.55, 2:13.79) to go with her two previous SCY standards in the 200 fly (1:56.14) and 13-14 100 IM (56.76).
“Campbell and I started working together when she was 13,” says Boock. “From the get-go, she made an impact on the Elmbrook senior program. She is super positive and has an incredible willingness to put in the work. When picking different sets, she always gravitated to the most challenging. As a result, she found herself with the 400 IM crew doing distance and breaststroke work in addition to her own specific training regimen,” says Boock. The training has allowed Stoll to possess four senior EBSC butterfly and two IM records.
The following workouts for the EBSC national group from mid/late July are a typical week of work the team does prior to resting.
“There is a lot of speed or pace work here that would not be included (or different) in early/mid-season. In a perfect world, we would prefer to run doubles on Monday and Thursday with weights on Tuesday and Friday, says Boock, “but pool constraints often dictate the schedule. The sprint/mid group and 400 IM group differ, especially on the Tuesday and Friday a.m. workouts.” Wednesday and Friday workouts are lighter and recovery-based. “All training groups on Tuesday and Thursday afternoon did tower resistance work this past summer after Trials, and I feel that was successful,” he says.
CAMPBELL STOLL SETS
Elmbrook essentially works on three-day cycles, so the substance of the workouts Monday-Wednesday is similar to those on Thursday-Saturday (provided online for our Total Access subscribers).
MONDAY a.m. (2 hours) – 8,000 LC
Main Series (3,600)
• 4 x 300 (5:30) + 4 x 50 (:45) + 100 (2:00)
• 4 x 200 (3:00) + 4 x 50 (:45) + 200 (3:00)
• 4 x 100 (1:30) + 4 x 50 (:45) + 300 (—)
Freestyle
Descend + 200 pace (+:02/+:01-:00/-:01-:02) + go/max!Paddles/pull 300 & 50s
No equipment 200s & 50s
Paddles & fins 100s & 50s
No equipment on 100/200/300s
TUESDAY a.m. (2 hours) – 6,500 LC
Main Series 400 IM Group (3,200)
• 400 (6:00) + 4 x 150 (2:30) + 6 x 100 (2:00)
• 400 (6:00) + 4 x 150 (2:30) + 12 x 50 (1:00)
Freestyle – negative split
+ 100 freestyle build to fast + 3rd 50 IM order blast legs
+ Go/max!
100s short IM progression (fl/bk, bk/br, br/fr)
50s IM order
Main Series Sprint/Mid Group (2,400)
2x {4 x 100 (1:20/1:30/1:40/1:50) + 4 x 50 (2:00) + 3 x 200 (3:00)
Freestyle tight descend strong to go/max!
+ Choice with fins & paddles – go/max!
+ Paddles pull snorkel moderate
TUESDAY p.m. (1 hour weights/lift – 1.5 hour swim) – 3,500 SCY
Main Series (2,600)
3x circuit – choice stroke x circuit
1) 6x {25 + 25 (1:00)
Go! + recovery
Heavy buckets (full)
2) 12 x 25 (:30)
4 fast/1 easy
With fins & paddles
Go! easy speed – body position focus
3) 400 (ns)
Short fins kick with snorkel Moderate effort – body position focus
WEDNESDAY a.m. (1.5 hours) – 5,000 LC
• Aerobic, drill work & underwater emphasis
Click here to download the December 2021 issue of Swimming World, available now!
Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, “Too Much Loft,” was published in June 2021, and is available from store. Bookbaby.com, Amazon, B&N and book distributors worldwide.
[Dressel Photo Courtesy: Rob Schumacher / USA Today Sports]
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FEATURES
014 2021 SWIMMERS OF THE YEAR
by Dan D’Addona, Matthew De George, John Lohn and David Rieder
World: Caeleb Dressel (Male American) & Emma McKeon (Female Pacific Rim)
Male Pacific Rim: Zac Stubblety-Cook
Female American: Katie Ledecky
European: Evgeny Rylov & Sarah Sjostrom
African: Ahmed Hafnaoui & Tatjana Schoenmaker
022 THE TOP 10 PERFORMANCES OF 2021
by John Lohn
Five-time Olympic champion Caeleb Dressel heads the list of the best swimming performances produced in 2021, thanks to his world record in the 100 meter butterfly at the Olympic Games in Tokyo. Overall, the top 10 performances consisted of seven women’s efforts and three from the men. A further breakdown reveals seven individual swims and three world record-setting relays.
025 HONG KONG HERO
by David Rieder
People gathered in shopping malls, crowding in front of big screens to watch their national hero race for Olympic medals. Others watched on office conference room TVs, while passengers on the train had their mobile devices tuned to the Tokyo Games. What they saw was Siobhan Haughey become the first and only Olympian from Hong Kong to capture multiple medals—two silvers in the 100 and 200 freestyle.
032 ISHOF FEATURE: AQUATOTS MURDER CASE—THE KATHY TONGAY STORY (Part 3)
by Bruce Wigo
This is the final story of a three-part series about “The Aquatots Murder Case” regarding the death of 5-year-old Kathy Tongay and the subsequent murder charge against her father, Russell. This month’s episode: Russell Tongay’s appeal, life in (and out) of prison, what happened to Kathy’s brother, Bubber, and the impact the case had on age group sports in America.
044 NUTRITION: HOLIDAY/INTENSE TRAINING
by Dawn Weatherwax
To train hard, you need to eat hard! Make sure you put as much emphasis on nutrition and sleep as you would on your workouts.
COACHING
036 COACHING IN A CHANGING ENVIRONMENT (Part 2)
by Michael J. Stott
Last month, in Part 1, Swimming World explored how COVID-19 altered swim training as we have known it. This month, we look at some issues and opportunities facing club swimming as it strives to be the sport of choice for a younger generation.
042 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 6)—THE PUSH PHASE
by Rod Havriluk
In freestyle and butterfly, swimmers typically decrease the push phase time to increase stroke rate and swimming velocity. In doing so, the premature upward motion of the elbows pulls the hands upward and compromises propulsion. Most swimmers can gain additional propulsion on the push phase by pushing the hand backward instead of pulling the hand upward.
045 SPECIAL SETS: ZOE DIXON—VERSATILITY IS KEY
by Michael J. Stott
Zoe Dixon, 2021-22 National Junior Team member, has had quite a year. Swimming for Coach Norm Wright at NOVA of Virginia, the 17-year-old is ranked No. 1 in Virginia and 11th nationally for the Class of 2022, and has committed to the University of Florida.
047 Q&A WITH COACH BRENT BOOCK, ELMBROOK SWIM CLUB (Wis.)
by Michael J. Stott
048 HOW THEY TRAIN CAMPBELL STOLL
by Michael J. Stott
TRAINING
041 DRYSIDE TRAINING: FINISH STRONG
by J.R. Rosania
JUNIOR SWIMMER
051 UP & COMERS: THOMAS HEILMAN
by Shoshanna Rutemiller
COLUMNS & SPECIAL SECTIONS
012 A VOICE FOR THE SPORT
013 DID YOU KNOW: ABOUT THE 1951 PAN AMERICAN GAMES?
028 HOLIDAY GIFT GUIDE
050 HASTY HIGH POINTERS
052 GUTTERTALK
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