Middle Distance Push/Tolerance Set (42-48 min, 3000)

Brad Herndon
Head Coach
Greensboro Community YMCA

These intervals worked well for us earlier this week (8th grade and up group with minimum of 3 Capital Classic cuts):
ALL = freestyle fastest possible holds each round, no equipment.  At end of set we recorded fastest 200, median 200 (time repeated the most), and the slowest 200.  This was all freestyle, our group was about 30 % A group, 70 % B group, higher failure rate on those last 2 with A group…1 min rest went really fast, this was a very successful set, kids stepped up:
A Group   B Group  
5 x 200’s @    2:40        3:00
1 min rest
4 x 200’s @    2:30        2:50
1 min rest
3 x 200’s @    2:20        2:40       
1 min rest
2 x 200’s @    2:10        2:30       
1 min rest
1 x 200 @       FASTEST POSSIBLE

Top Male (1 boy, only one other with median at 2:00) 1:52, 1:55, 1:56

Top Female (3 different girls around this mark) 2:03, 2:06, 2:08

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