3x 15:00 ss rate ladders, 5:00 rest/recovery/CD

ss
2k @ 20, 22, 24, 22 24+

10:00 WU
2x 10:00, drag @150, max 10 every 1:00, 5:00 recovery/CD

10:00 WU
3x 8:00, 4:00 recoveries. Sub 2:00 pace for each

5:00 WU
10k @ 40:52, ss 21-22spm
3:00 CD

15:00 WU
2x 10:00, 1:00 on/1:00 off, 26, 28, 30, 30, 30 spm
4:00 rest between

10:00 WU
30:00 with rate changes every 5:00
2;00 CD

10:00 WU
10x 500m, 2x 20-28spm, 2:00 recoveries

4x 15:00 w/stroke ladders, 3:30 rests and CD. Raised foot stretchers as far as would fit.

Virtual HOCR team challenge

10:00 WU and CD

10:00 WU
17x 1:00 max, 2:00 recover. 24, 26, 24, 26, 30, 30spm. repeat. GLR workout without the 7:00 rests

10:00 WU
5x 5:00, 2:30 recoveries, 1310m-1338m. most about 24spm

5:00 WU
3x 15:00 rate ladder, 20-28spm, 3:00 recoveries

one piece, 10:00 @ 20, 6:00@ 22, 5:00@ 24, 4:00@26, 3:00@28, 2:00@30, 5:00 CD@ 20

10:00 WU
12x :20 max,:40 recover, drag 130
8:00 CD @ 2:00 pace

10:00WU
30:00 pc. 5:00e @ 22, 24, 26, 22, 24, 26

5:00 WU
2x 5k, 2:00 pace, 6:00 paddle between and CD after

10:00 WU
6x 1k, 500m @ 24, 250m @ 26, 250m @ 28+, 2:30 recoveries and CD