10:00 WU
3x 8:00, varying rates 20-26, 4:00 recoveries & CD

ss

10:00 WU
3x 8:00 varying rate from 20-26, 4:00 recovery/CD
hit 10mil lifetime meters

ss

10:00 WU
35:00 rate ladder, alternating up two and down two every 500m, 20-26spm

ss, 20-22 spm,

10:00 WU
shortened for time version of Larry's "hardest strokes" pyramid, once through @24, once @ 28

progression row

ss Challenge meters, feet out, SR 20-22

10:00 WU
29:00 rate ladder, 5:00@20, 4@22, 3@24, 2@26, 1@28 and back down
2:00 CD

ss, 20-23 spm, drag @ 130

SS, 20-21spm, drag @150, feet out

9:00 WU
11x 1:00 max, 2:00 recoveries, drag 150, sr 30-31

ss Challenge meters

ss, 2k each @ 20, 22, 24, 26, 22

10:00 WU
6x 1k, 500m @ 24, 300m @26, 200m @28+
3:00 recoveries

just easy ss Challenge meters, 20-21 spm

SS

10:00 WU
10x 500m, 2:00 recover. Goal of all sub 1:50 met.

5:00 WU
40:00 with rate changes every 5:00, 20, 22, 24, 20, 22, 24, 22, open rate
3:00 CD