6 x500 1 min rest

2x

2323232. 1 min rest

6 x 4 min. 2 min rest
Legs

Rz

12 x 250 45 sec rest
Abs
Legs

5 4 3 4 5 min. 2 min rest

45’
Then ss

8 x500 m. 1 min rest

6 x 1000 1 min rest

Ss

3 x 1000 2 min rest
Ss
10-40 pyramid

8 x 500

5 x 3’. 2’ rest
Legs
Abs

Pm
Kk
24-26

V choppy
650 m laps

5. X 1000 2 min rest
Abs
Legs

8 x 500 1 min rest
26-28 204-210

20s 30-32 158

New rigger shims

5 x 1000 2min rest