6/8/10 Tuesday Silver/Gold
Coach Matt Hanley
The Chameleon
1x200@2:45/3:00/(150@3:00) S EN2
2x25@:45 K EN3
2x25@:45 S EN3
2x25@:45 K EN3
1x150@2:15/2:30/(100@2:30) S EN2
2x25@:45 K EN3
3x50@1:00 S EN3
2x25@:45 K EN3
1x100@1:40/1:50/(75@1:50) S EN2
2x25@:45 K EN3
3x100@1:30/1:45/(75@1:45) S EN3
2x25@:45 K EN3
1x50@1:00 S EN2
2x25@:45 K EN3
3x150@2:00/2:20/(100@2:20) S EN3
2x25@:45 K EN3
Goal: Initial swim distance steady EN2 pace 88%. Proceed to short EN3 kick. Second swim portion @ 90+%. Finish each block with short EN3 kick. Each subsequent block will remove a 50 from the initial swim distance and added as a third distance in the second swim portion, transforming the initial two distances in that swim portion to equal the increasing distance of the third.
1850 yards (1500)
34:40/35:05/(35:05)
Results: Top end achieved EN3- workout, Middle group solid EN3, Low End group (new Silvers) steady at 89%
Conclusion: Continue stretching aerobic-focus distances for all groups
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