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