Nice Practice Blue Group

Tonight the blue group did one of the longest practices that we have done before. It wasn't challenging in intensity, but it was long, and served as a great practice to build the aerobic base that will serve them later in the season.

The practice:
Warm Up: 300 Free
                 300 Free Kick w/ fins
                 300 Choice Swim
                 8 x 50 choice on the :50 (to get heart rate up on this portion of warm-up)
(1300)

Stroke Work (not much today, just going off of some observation from warm-up, not in the original plan for the workout):   4 x 25 butterfly launch drill (emphasizing Distance Per Launch and adjusting vision before the recovery).
(100)

1st Set:   4 x (4 x100); 1st 100 first 1st lap 25 fly, 2nd 100 2nd lap fly, 3rd 100 3rd lap fly, 4th 100 4th lap fly.
              1st round fly (on 1:45), 2nd round back (on 1:45), 3rd round brst (on 1:55), 4th free (on 1:40)
              Top two tiers of the group the interval was easy, the new tier had to work a little to make the intervals
(1600)

Main Set: 5 x 200 IM Continuous (Even ones reverse order) (Yes they did a 1000 yard IM, not quite as brutal as a true 1000 IM as they didn't have to do a 250 fly to start off the IM) (Had a talk about using their current strokes to develop easy strokes and strength trying to have DPS).
(1000)

Final Set: 500 Free Kick for time (They were still pretty good times even though we had already done a lot of yards. The fastest one was 7:50, and there was only two that I believe went slower than 10:00).
(500)

Talked about how much they did, and also did a good 500 Kick for time to finish off the workout. I think that felt good that they were able to do that much work and finish off strong. The cool down was a 100 Choice.
(100)

Total 4600 Yards