GLR pre-row
15:00 WU, 1500m piece, 5:10.9

GLR pre-practice, 15:00 WU, 5x 1:00 on, 1:00 recover

GLR pre-water erg
10:00 WU
3x 4:00 change rate each minute, 26, 28, 26, 28, 1:00 rests, 1111m, 1095m, 1091m

WU for strength training

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WU for GLR practice

WU for weights

10:00 WU, then steady. Kicked up last 2:00 to make 7500m

WU for GLR practice

10:00 WU
1:00, 2:00, 3:00, 4:00, 5:00, 1:00, 2:00, 3:00 'on', 2:00 recoveries

10:00 WU
5:00, 4:00, 3:00, 2:00, 1:00, 4:00, 3:00, 2:00, 2:00 recoveries

2x 30:00, 10:00 rest. Alternating 5:00 of 22, 24 spm

10:00 WU
4x 1200m, 3:00 recoveries, 3:00 extra CD

10:00 WU for weights, balance after weights for Challenge meters

10:00 WU
5x 5:00 'on', 2:00 'off'

2x 30:00, 10:00 rest between. alternating 5:00 @ 22, 5:00 @24-26

10:00 WU
12 x 500m, 1:00 recoveries

2x 30:00, varying 5:00 @22, 24spm
10:00 rest/stretch between

10:00 WU
5:00, 5:00, 3:00, 3:00, 1:00, 1:00, 2:30 recoveries

10:00 WU before weights
30:00 Challenge meters at home