This profile is great to welcome the end of school or the beginning of summer vacation. You can enjoy this profile all summer long, and even resurrect it in the middle of winter when you are longing for a warm beach. All the recovery songs are old-time surf classics!
There are eight intervals of 3 to 5 minutes. Use the first interval as an extension of the warm-up. Beginning with the second interval, you will raise the intensity to around threshold, perhaps just above for short periods. I’ve alternated a slower (cadence) interval with a faster interval. Note that interval #7 at 112 rpm is very challenging for most students to do it properly. Coach them carefully; you may want to do it as 30- to 60-second fast surges with mini-recoveries.