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

5x 2k, goal of holding steady sub 2:00 pace. Done except first WU piece. 23-25spm. drag 130

10:0 WU
2x 21:00 ladders, 6 @20, 5@22, 4@24, 3@26, 2@28, 1@30
5:00 rest between

10:00
2x 18:00 per Larry's :40 'on', :20 'off' workout
4:00 CD

10;00 WU
12x :30 max, 2:30 recover, 147-151m, drag 130

progression row

2k each at 20, 22, 24, 26, 24 spm, drag 130

10:00 WU
7x 1:00 max,4:00 recoveries, drag @ 130, 1:42.8-1:44.1, 27-29spm

10:00 WU
7x 3:00 on, 2:00 recover

rate ladder, 5:00 @ 20,22,24,26,24,22,20, pushed last 5:00 just enough to finish at 40:00 even

10:00 WU
5x 4:00, 3:00 recoveries, 1:54.6 avg, 23-25spm

Some Challenge meters

5x 1500m, 3:00 recoveries, drag 130, 25-27spm
first piece as warm up.

10:00 WU
1:00 trial-328m, drag 160
10x 1:00 max, 2:30 recoveries, drag 140
3:00 additional CD

10:00 WU
Larry's "Step It Up" workout, max effort workout, drag 140

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

10:00 WU
350m trial, 1:03.8, drag @160,
6x 1:00 max, 5:00 recoveries