Scribd Logo
Upload

Welcome to Scribd!

  • Race Yourself

    Uploaded by

    Manuel Lr
    4 views1 page
    This workout consists of a 3,400 meter freestyle set with a warm up, main set, and cool down. The main set focuses on building speed through freestyle sprints in intervals of 50 meters, starting with 3 sprints and building up to 7 sprints. It also includes 400 meter intervals of freestyle kick, pull, and swimming to work on technique. The goal is to increase speed throughout the session using coach Dave Salo's speed training methods.

    Original Description:

    wfv

    Original Title

    Race Yourself Copia

    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 workout consists of a 3,400 meter freestyle set with a warm up, main set, and cool down. The main set focuses on building speed through freestyle sprints in intervals of 50 meters, starting with 3 sprints and building up to 7 sprints. It also includes 400 meter intervals of freestyle kick, pull, and swimming to work on technique. The goal is to increase speed throughout the session using coach Dave Salo's speed training methods.

    Copyright:

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

    Race Yourself

    Uploaded by

    Manuel Lr
    This workout consists of a 3,400 meter freestyle set with a warm up, main set, and cool down. The main set focuses on building speed through freestyle sprints in intervals of 50 meters, starting with 3 sprints and building up to 7 sprints. It also includes 400 meter intervals of freestyle kick, pull, and swimming to work on technique. The goal is to increase speed throughout the session using coach Dave Salo's speed training methods.

    Copyright:

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

    RACE YOURSELF

    3,400m

    Get yourself into racing speed by adding coach Dave Salo's mix of dryland
    exercises and drills.
    Set

    Warm Up

    Main Set

    Total
    Time

    Increase Speed

    60 Minutes

    Exercise

    Reps

    Freestyle

    1 x 400m

    Freestyle Kick

    1 x 400m

    Using a kickboard - focus on your kicks

    Freestyle Pull

    1 x 400m

    Using a pull buoy - focus on your stroke

    Freestyle Sprint

    3 x 50m

    Freestyle Sprint

    5 x 50m

    Freestyle Sprint

    7 x 50m

    Freeestyle

    3 x 50m

    Freeestyle

    1 x 400m

    Advanced

    Instructions & Tips

    x2

    Warm Down

    Coach Tip: To really push yourself, add an extra


    100 sprint at the end of this set.

    You might also like