Figuring out Intervals

This practice helps figure out what intervals you'll be able to train on for future practices.  It's tough, challenging, but loads of fun... for the coach.

•  600 warm-up
•  8 x 75 - drill, kick, swim on 1:10 - continuing warm-up
•  20 x 25 with no interval - the stroke is your choice, either fly or breast.  After the odd swims, it's 5 x squat jumps, after the even swims, it's 5 x push-ups

Main Set
• 4 sets of 5 x 50 kick
 - first set is on the :50 interval - your choice of kick
 - second set is on the :50 interval - your choice of kick
 - third set is on the :45 interval - better start choosing your fastest kick
 - fourth set is on the :40 interval - just hang on!

• 4 sets of 5 x 100 swim
 - first set is on the 1:12 interval - these are all freestyle
 - second set is on the 1:12 interval - start learning how to go faster... easier
 - third set is on the 1:10 interval - maintain your pace through the set
 - fourth set is on the 1:05 interval - again... just hang on.

The practice is 4,700 yards, but with a little bit of dryland thrown in for seasoning... it's a fun practice.