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Olympic Wednesday - Dave Salo + Salo Test Set Results!

posted Mar 3, 2016, 10:48 AM by Pat Windschitl   [ updated Mar 3, 2016, 10:48 AM ]
This weeks Olympic Wednesday focused on an Olympic coach and some of the things that he does that he feels are successful.
 
Dave Salo has some 30 years of collegiate, club and national level coaching experience, replaced Mark Schubert in 2006 when Schubert assumed USA Swimming's head coach position.

Though far from complete, Salo's remarkable career was honored in 2010 when he was inducted into the American Swimming Coaches Association Hall of Fame. 

Further validating his strength as a coach, Salo consistently serves as a top national coach and continued in that capacity as the U.S. women's head coach for the 2015 FINA World Championships after also doing so in 2013. He completed his third U.S. Olympic staff coaching assignment when he served as a 2012 U.S. Olympic women's swim team assistant coach.  From his bio at http://www.usctrojans.com/sports/m-swim/mtt/dave_salo_273205.html

 
His book, Sprint Salo is available free online. https://www.teamunify.com/nceac/UserFiles/File/sprintsalo.pdf, it's a great quick read for any of our swimmers that are interested in the sport, the mechanics of training, and a bit of the physiology. 

Salo Test Set
Our monthly Freestyle test set is one taken directly from Dave Salo. It's a simple set, 3x300's as fast as you can go at a strong pace. Coaches then take the final times for each swim, plus the 100 split times, and create a rough threshold pace time. The senior groups use a variation of these types of set early each month as an indicator for where individual swimmers are in their training.

Threshold pace is the effort level where the body's lactic production meets or exceeds the body's ability to break it down. It's an uncomfortable training pace to hold and it is the training pace that helps build endurance. 

Here's an example of a swimmer at around a 1:10 threshold pace. 
Fastest repeat 100 push time, 1:05 
Sprint training interval 1:10 (about 15 minutes max before failure)
Threshold training interval 1:15 (15+ minute sets)

Swimmers swam in mixed groups with no more than two swimmers per lane. Swimmers received 30-60 seconds rest after each swim, with a goal for swimmers who were in the 3:30 or faster range to use 4:00 intervals, and those in the 3:45+ range to use 4:30. The age grouper swimmers with Coach Cassidy were on a 5:00 interval. 

Nathan

307 307 304

1:03


Jesse

310 313 316

1:06


Madesyn

3:20 321 318

1:07


Caitlin

3:23, 322, 319

1:07


Joshua

321 329 326

108


Johnny

320 325 325

1:08






Brandon

330 333 330

1:10

Great consistency

Malia

332 329 332

1:11


Lava

3:22 330 337

1:12


Cyanna

3:40 3:42 3:33

1:13

Big drop from 2-3, excellent finish.

Megan

340 335 339

113


Sruthika

345 342 337

1:14

Good descend





Liahla

349 350 350

116


Camyle

340 345 350

1:16


Luna

355 350 354

1:17


Jenika

345 350 354

1:17

Very long strokes, looked great!

Shambhavi

402 410 412

1:23


Natalie

415 416 412

1:25



Nika: 4:23, 4:06, 3:58 threshold pace: 1:25

Lauryn: 4:07, 3:57, 3:56 threshold pace: 1:25

Jonathan: 4:31, 4:20, 4:20 threshold pace: 1:30

Leila: 4:49, 4:27, 4:30 threshold pace: 1:30


Haley: 4:27, 4:21, 4:14 threshold pace: 1:25

Sam: 4:57, 4:31, 4:14 threshold pace: 1:25

Ammiel: 5:09, 5:05, 5:12 threshold pace: 1:45


Sophie: 4:30, 4:18, 4:18 threshold pace: 1:30

Lily: 4:27, 4:18, 4:12 threshold pace: 1:25

Harsini: 4:28, 4:18, 4:03 threshold pace: 1:25

Jordan S.: 5:10, 5:28, 5:10 threshold pace: 1:50

threshold pace times are a rough time rounded to the nearest 5 for age group swimmers. 

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