10:00 @ 20, then 2:00 rotation 22, 24, 26spm. last 2:00 @ 20 CD

10:00 WU, 5:00 CD
15x (1:00 'on', 1:00 recover, ) 1:44.9 avg for 'ons', 29spm avg, drag @ 155

10:00 WU
10k, 22-24spm, last 750m @ 28

10:00 WU
3x 8:00, rate ladders 20-26spm, 4:00 recoveries & CD

ss, 21-23 for most, last 5:00 @ 25-26

ss, 19-21 spm

10k, first 10:00 WU then alternating 2:00 at 22, 24spm

10:00 WU
6x 5:00, 2:00 recoveries, 24-26spm, 1:53-1:54 range

10:00 e @ 18,20,22,24spm, 2:37 CD @ 20

10:00 WU
1k@22, 500m@24, 250m@26, 250m@28. Repeat for 8k. 32:15 total. 2:45 CD

10:00 WU
13x :30 max legs, 2:00 recover. 24, 26, 28, 30spm, drag @ 150

10:00 WU
3x 15:00 rate ladders, 5:00 recoveries/CD

ss, 18-20 spm

Challenge meters, 10:00e @ 18, 20, 22spm

10:00 WU
2x (6x 3:00 on, 1:00 off), 24,24,26,26,28,28spm
15:00 rest between

5:00 WU
3x 15:00 rate pyramids, 20-28spm, 5:00 recoveries and CD

ss, Challenge meters

ss, +2 rate change every 1k, 20-26spm

10:00 WU
5:00 CD