Valley Gold/Silver 6/15/10 Matt

6/15/10 Tuesday Gold/Silver

Coach Matt Hanley

Block:1. 2. 3.

3x 75@1:20 1:10 1:00 EN2-3

50@1:00 :55 :50 EN2

50@:45 :40 :35 EN3

25@:40 :50 1:00 EN1

75@1:15 1:05 1:00 EN2-3

100@1:40 1:30 1:20 EN2-3

25@:45 :45 :45 EN1

200@3:00 EN2

* (Kick finish)

*Kick Finish Sets x block:

1. 4x50@1:20 K EN3

2. 4x75@1:50 K EN3

3. 4x100@2:30 K EN3

2700 yards

52:30

Goal: Solidify threshold & nudge throughout 1^st block with strong EN3 push K at conclusion. Push threshold throughout second block, increasing EN3 K finish. Break barrier and live near breakpoint throughout third block w possible leg muscle fail on EN3 K conclusion.

Results: Top end results achieved goal. Middle group worked at strong EN3 from second block. Almost continuous throughout 3^rd block. Some missed intervals. Modified low end as needed. Probably 3/5 workout goal for low end, but made stroke modifications.

Conclusion: Successful set. Continue energy system push.