4x25m 3r
(1) 6k +18
(2) 4'@6k+15/10 strokes @ 2k pace/1'@ 6k+22;
(3)6k+18,15,10,5,10,10 (5,4,3,2,2,3) 1 6k+ 20 re…

8k,6k,4k,2k 4r

4x6min 4r
2x (3,2,1) 22-26
2x (3,2,1) 24-28

4x19 pyramid 16-22 2r

2x(9x40s 1:20r) 4r

30 min recovery 150bpm

4 x 25' (1) @ 6k +18;
(2) 4'@6k+15/10 strokes @ 2k pace/1'@ 6k+22;
(3) 5'@ 6k+ 18/1'@ 6k+20/4'@6k+…

3x19 (4,3,2,1,2,3,4) 16-22

3x20min 2r at 20 ss

10x500m 2r at 33

10 x 500m 2r at 32

3x20min 3r at 20

3x15 (5,4,3,2,1) 20-28

8x250 2r at 32-34

2x20 3r at 19

2k post fitness test

3x20 2r at 19

15x150 1:30r at 36-38

4x1500 5r at 20,30,32,open (33)

8x500 3:30r at 34-36

4x6min 7r at 30

3x20min 2r at 19

4x1500m 5r at 33

3x15min 3r at 22

15x150 1:30r