Valley Gold/Silver 6/7/10 Matt

6-7-10 Monday Silver/Gold

Coach Matt Hanley

4x50@1:00 S EN2+

1x25@:45 K EN3

1x50@1:00 S ez

1x25@1:00 K EN3

4x75@1:20 S EN2+

1x50@1:10 K EN3

1x50@1:00 S ez

1x50@1:20 K EN3

4x100@1:45 S EN2+

1x75@2:00 K EN3

1x50@1:00 S ez

1x75@2:15 K EN3

4x125@2:00 S EN2+

1x100@2:30 K EN3

1x50@1:00 S ez

1x100@3:00 K EN3

Goal: Establish average swim time in the first swim distance of each block. The first kick distance should meet or beat the established average swim time for the up-distance.

Proceed with 50 ez recovery swim. The final kick distance of each block should meet or beat best-practice-time for the up-distance. Inspired by Gold Test Set given by Benn Kitchen and Grant Gamblin.

2100 yards

41:50

Results: Short distance K (25-50) beat time goal; 75’s K met time goal; 100’s K off by 10-20 seconds.

Conclusion: Must increase kick strength to sustain speed over longer distances.