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Workout Wednesday for February 24th, 2016

Workout Wednesday for February 24th, 2016
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From Coach Dave Salo

  • Head Coach, USC Trojans and Trojan Swim Club – Los Angeles, CA.
  • Coach of Olympic Gold Medalists – Rebecca Soni, Ous Mellouli, Amanda Beard, Aaron Peirsol, and many others.
  • ASCA Level 5 Coach.

Come see Coach Salo at the ASCA Advanced Breaststroke School on May 7th-8th at USC!!

Main Set

Paddles and Fins
3x
100 + 25            on   1:15 / 35
100 + (2 x 25)   on   1:15 / 40
100 + 50            on   1:15 / 45
100 + (2 x 50)  on   1:15 / 50
desc the 100s 1-4
25s and 50s at 5th gear

for the 50 to 500 swimmers
5x
3 x 25 on :20      Fast
1 x 50 on :40      Pace 200
1 x 75 on 1:20     1st Gear

for the 1650 swimmers
5x
3 x 75 on 1:00   Fast
1 x 50 on :40     Pace 200
1 x 75 on 1:20    1st Gear

Thanks, Coach Salo!