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  • The Barracuda Copia 5

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    Manuel Lr
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    This 1,800m workout by coach Dave Salo is designed to increase speed and agility through training specific muscle groups. It consists of a 400m warm up, followed by intervals of 100m and 25m freestyle swims at increasing intensities, with some intervals incorporating kickboard and pull buoy work or different strokes. The main set concludes with 6 x 100m freestyle builds and challenges, with the 3rd and 6th lengths aimed to be swum as fast as possible. A 300m easy freestyle cools the swimmer down for a total training time of around 30 minutes.

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    This 1,800m workout by coach Dave Salo is designed to increase speed and agility through training specific muscle groups. It consists of a 400m warm up, followed by intervals of 100m and 25m freestyle swims at increasing intensities, with some intervals incorporating kickboard and pull buoy work or different strokes. The main set concludes with 6 x 100m freestyle builds and challenges, with the 3rd and 6th lengths aimed to be swum as fast as possible. A 300m easy freestyle cools the swimmer down for a total training time of around 30 minutes.

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    12 views1 page

    The Barracuda Copia 5

    Uploaded by

    Manuel Lr
    This 1,800m workout by coach Dave Salo is designed to increase speed and agility through training specific muscle groups. It consists of a 400m warm up, followed by intervals of 100m and 25m freestyle swims at increasing intensities, with some intervals incorporating kickboard and pull buoy work or different strokes. The main set concludes with 6 x 100m freestyle builds and challenges, with the 3rd and 6th lengths aimed to be swum as fast as possible. A 300m easy freestyle cools the swimmer down for a total training time of around 30 minutes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    THE BARRACUDA

    1,800m

    Don't afraid to be fast! Increase your agility by training specific muscle groups
    with this workout by coach Dave Salo.
    Set

    Warm Up

    Main Set

    Warm Down

    Total
    Time

    Increase Speed

    30 Minutes

    Intermediate

    Exercise

    Reps

    Instructions & Tips

    Freestyle

    1 x 400m

    Using Pull Buoy and Kickboard when needed - 200


    swim, 100 pull, 100 kick

    Freestyle &
    Stroke of Choice

    3 x 100m

    Using a kickboard when needed - 25 free, 50 sprint


    kick, 25 stroke of choice

    Freestyle

    8 x 25m

    Build 1-4, 4-8

    Freestyle

    6 x 100m

    Build 1-3, 4-6


    Coach Tip: Challenge yourself to swim 3rd and 6th
    100 as fast as you possibly can.

    Easy Freestyle

    1 x 300m

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