{"id":456349,"date":"2020-12-07T04:00:32","date_gmt":"2020-12-07T11:00:32","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=456349"},"modified":"2020-12-06T21:19:27","modified_gmt":"2020-12-07T04:19:27","slug":"swimming-world-presents-special-sets-with-coach-dave-salo","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-presents-special-sets-with-coach-dave-salo\/","title":{"rendered":"Swimming World Presents – Special Sets With Coach Dave Salo"},"content":{"rendered":"

999-The latest issue of Swimming World Magazine<\/em><\/span>
\nis now available for download in the<\/span> Swimming World Vault<\/span><\/strong><\/a>!<\/p>\n

Non-Subscribers Can Download This Issue Here<\/span><\/a><\/p>\n

 <\/p>\n

Special Sets With Coach Dave Salo
\n<\/span><\/h1>\n

By Michael J. Stott<\/span><\/p>\n

Dave Salo has represented the United States as an Olympic, World Championships and Pan Pacific Championships coach and has guided the USC Trojans to 18 NCAA Top 10 finishes in 14 years. But his enduring legacy will most likely be his training mindset that emphasizes race-pace training and quality over quantity.<\/strong><\/p>\n

A swimming scientist (Ph.D., exercise physiology, USC, \u201991) as well as an ASCA Hall of Fame coach, Dave Salo\u2019s training philosophy was formed by study, practice and personal experience. His road to \u201cless is more\u201d began in the 1970s.<\/p>\n

\u201cI was a swimmer and trained in the traditional methods of the time\u2014volume-based, overdistance, aerobic base\u2014even though my events were 200 and down. When I studied exercise physiology at Long Beach State and the University of Southern California, I was exposed to training thoughts that were quite contrary to the methods used throughout my years as a swimmer and even in my first four-to-five years of coaching,\u201d he says.<\/p>\n

\u201cAs I researched the physiology and better understood the effects of training methods on physiologic systems that affect performance, I changed my ideas about training and moved toward a race-pace, \u2018quality vs. quantity\u2019 mindset.<\/p>\n

\u201cIn addition to changing what I did with my swimmers, I also explored this philosophy in training myself for triathlon, marathon running and post-graduate swimming competition. My discoveries had as much impact on my coaching philosophy as did published research that I studied,\u201d he says.<\/p>\n

Salo\u2019s approach to training has varied little in the last 40 years. Simply stated, he strives to make it interesting, innovative, engaging and fun. Now retired from USC, he is still training elite post-graduates by employing methods conducted at race pace and faster intensities with a more focused attention on stroke technique. The approach reduces the emphasis on volume and overdistance.<\/p>\n

\u201cEffectively, my training sessions probably constitute more than 75% faster-than-race-pace intensities with repeat distances more often than not at lengths much less than race distances (i.e., 25-50-75, etc.). Because workloads are conducted over shorter distances at higher intensities, the average intensity of most training sessions is significantly higher,\u201d he says.<\/p>\n

One clear benefit is his ability to give enhanced feedback to athletes. Sets such as 20 x 25 on 15 seconds rest allow for 10 seconds of feedback every 12 seconds of effort vs. 1 x 500 with feedback restricted to once after a sustained work effort of upwards of five minutes.<\/p>\n

\u201cBecause volume does not play a significant role in the design of my training sessions, I can focus more on the content of the training session and strive to make them relevant to an athlete\u2019s particular event\u2014be it a 50 or a 1500 swim. These generally last no more than two hours each.<\/p>\n

\u201cThe overriding factor in my training sessions is that a race is not a solely cardiovascular event, but equally\u2014and maybe more importantly\u2014a neuromuscular event. I am often criticized that my workouts won\u2019t engage the CV system, but I don\u2019t find that to be true at all. What I see is cardiovascular conditioning engaged at a very high level. At the same time, the neuromuscular system and biochemical systems\u2014lactate metabolism, buffering capacity, etc.\u2014are engaged as well,\u201d he notes.<\/p>\n

To read more about coach Salo’s training methods, <\/a><\/strong><\/span>
\ncheck out the Swimming World December 2020 issue…<\/a>Click here to download now<\/a>!<\/a><\/strong><\/span><\/p>\n

\"SW<\/a>[PHOTO CREDIT: PETER H. BICK]<\/p>\n

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Swimming World Magazine December 2020 Issue<\/span><\/h2>\n

FEATURES<\/p>\n

012<\/span> SWIMMERS OF THE MILLENNIUM\u2019S FIRST 20 YEARS (2000-19)<\/strong><\/span>
\nby John Lohn, David Rieder, Andy Ross and Dan D\u2019Addona<\/strong><\/span>
\nWorld & American: Michael Phelps & Katie Ledecky
\nEuropean: Pieter van den Hoogenband & Inge de Bruijn
\nPacific Rim: Ian Thorpe & Leisel Jones
\nAfrican: Chad le Clos & Kirsty Coventry<\/p>\n

019<\/span> PROVING THEIR METTLE<\/strong><\/span>
\nby Andy Ross<\/strong>
\nAfter the South African media made several disparaging comments about the women\u2019s swimming team in 2016 when none of their swimmers had qualified for the Rio Olympics, Tatjana Schoenmaker and her South African teammates have been supporting one another and working together to show just how good they can be.<\/p>\n

021<\/span> FIT TO BE TIED<\/strong><\/span>
\nby John Lohn<\/strong>
\nAt the 1972 Munich Olympics, Sweden\u2019s Gunnar Larsson was awarded the gold medal in the men\u2019s 400 IM, edging USA\u2019s Tim McKee by 2-thousandths of a second. Subsequently, international swimming rules were changed to record results to 1-hundredth of a second, allowing for ties among swimmers with identical times.<\/p>\n

034<\/span> MENTAL PREP: BEFORE THE BEEP WITH CLAIRE CURZAN<\/strong><\/span>
\nby Shoshanna Rutemiller<\/strong><\/p>\n

COACHING<\/p>\n

010<\/span> TOUGHEST WORKOUTS (Part 2)<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nSwimming has had its share of taskmasters over the years. In the second of a two-part series on workouts designed to push swimmers to their limits are some sets from respected authoritative figures at Germantown, Arden Hills, Bluefish and Florida who have trained exceptional athletes that have excelled on the international stage.<\/p>\n

038<\/span> SWIMMING TECHNIQUE CONCEPTS: BREASTSTROKE BREATHING HEAD TIMING DELAY<\/strong><\/span>
\nby Rod Havriluk<\/strong>
\nIn breaststroke, most swimmers learn to synchronize their head and arm motions to breathe and to recover to the non-012 breathing position. However, a delay in the head motion both to breathe and to recover affords benefits of less resistance, more propulsion and a faster stroke rate.<\/p>\n

040<\/span> SPECIAL SETS: DAVE SALO\u2014THE MAN AND THE METHOD<\/strong><\/span>
\nby Michael J. Stott<\/strong>
\nDave Salo has represented the United States as an Olympic, World Championships and Pan Pacific Championships coach and has guided the USC Trojans to 18 NCAA Top 10 finishes in 14 years. But his enduring legacy will most likely be his training mindset that emphasizes race-pace training and quality over quantity.<\/p>\n

043<\/span> Q&A WITH COACH MICHAEL BROOKS<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

044<\/span> HOW THEY TRAIN THOMAS HAGAR<\/strong><\/span>
\nby Michael J. Stott<\/strong><\/p>\n

TRAINING<\/p>\n

037<\/span> DRYSIDE TRAINING: POSSIBLY THE 5 BEST DRYLAND EXERCISES EVER!<\/strong><\/span>
\nby J.R. Rosania<\/strong>
\nIf done properly and regulary, these exercises can enhance your stroke, technique, power and speed.<\/p>\n

JUNIOR SWIMMER<\/p>\n

047<\/span> UP & COMERS: ERIKA PELAEZ<\/strong><\/span>
\nby Shoshanna Rutemiller<\/p>\n

COLUMNS & SPECIAL SECTIONS<\/p>\n

008<\/span> A VOICE FOR THE SPORT<\/strong><\/span><\/p>\n

009<\/span> DID YOU KNOW: ABOUT THE ART OF SWIMMING?<\/strong><\/span><\/p>\n

026<\/span> HOLIDAY GIFT GUIDE<\/strong><\/span><\/p>\n

036<\/span> DADS ON DECK<\/strong><\/span><\/p>\n

046<\/span> HASTY HIGH POINTERS<\/strong><\/span><\/p>\n

048<\/span> GUTTERTALK<\/strong><\/span><\/p>\n

049<\/span> PARTING SHOT<\/strong><\/span><\/p>\n