Scribd Logo
Upload

Welcome to Scribd!

  • The Heart Throb Copia 2

    Uploaded by

    Manuel Lr
    11 views1 page
    This 2,150m workout by coach Dave Salo combines dryland exercises with swimming various strokes to get the heart rate up. It consists of 10 sets including warm up and cool down, with exercises like squats, pushups, and burpees done on dryland between swimming 200m intervals of different strokes like freestyle, backstroke, and breaststroke. The goal is to elevate heart rate and train multiple components of fitness through an advanced full-body circuit.

    Original Description:

    l

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This 2,150m workout by coach Dave Salo combines dryland exercises with swimming various strokes to get the heart rate up. It consists of 10 sets including warm up and cool down, with exercises like squats, pushups, and burpees done on dryland between swimming 200m intervals of different strokes like freestyle, backstroke, and breaststroke. The goal is to elevate heart rate and train multiple components of fitness through an advanced full-body circuit.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    11 views1 page

    The Heart Throb Copia 2

    Uploaded by

    Manuel Lr
    This 2,150m workout by coach Dave Salo combines dryland exercises with swimming various strokes to get the heart rate up. It consists of 10 sets including warm up and cool down, with exercises like squats, pushups, and burpees done on dryland between swimming 200m intervals of different strokes like freestyle, backstroke, and breaststroke. The goal is to elevate heart rate and train multiple components of fitness through an advanced full-body circuit.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    THE HEART THROB

    2,150m

    Get your heart racing with this powerful mix of dryland exercises and training
    your favorite stroke in this workout by coach Dave Salo.
    Set

    Warm Up

    Exercise Set

    Pull Set

    Scull Set

    Time

    Burn Calories

    30 Minutes

    Advanced

    Exercise

    Reps

    Stroke of Choice

    1 x 200m

    Stroke of Choice

    1 x 200m

    Using a kickboard - kick your stroke of choice

    Stroke of Choice

    1 x 200m

    Using a pull buoy - pull your stroke of choice

    Squats &
    Freestyle Kick

    1 x 200m

    Using a kickboard when needed - 20 squats on


    dryland, 200 flutter kick

    Push-ups &
    Freestyle Pull

    1 x 200m

    Using a pull buoy when needed - 35 push-ups on


    dryland, 200 pull

    Burpees &
    Freestyle

    1 x 200m

    35 burpees on dryland, 200 swim

    Freestyle

    4 x 100m

    Repeat the pattern: 5 strokes fast, 5 strokes easy

    Freestyle

    1 x 50m

    20m no breath, 10 sec vertical kick, sprint back no


    breath

    Freestyle

    2 x 50m

    25 scull, 25 sprint no breath

    10

    Freestyle

    0 x 200m

    x5

    Warm Down

    Total

    Instructions & Tips

    You might also like