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

5:00 WU
4x 10:00 rate ladders, 2:00 rest/recover
4:00 CD

10:00 WU
2x 350m trials, 1:05.1, 1:06.1 with full rest before each
then 6x 350m, 5:00 recoveries and CD, drag @ 160

WU for strength circuit

3x 5k, 1250m @ 20, 22, 24, 26 spm
5:00 rests, drag 130

2k WU rolling into 8k holding pace sub 2:00, 5:00 CD

WU for strength circuit

10:00 WU
8x 350m max., 3:00 recoveries, drag 140, best 1:08.1,
6 below 1:40.5, out of gas on last 2, 1:42+

10:00 WU
2x 25:00 rate ladders per GLR's workout
4:00 CD

10:00 WU
8x 350m max. 3:00 recover. Work on getting SR higher. avg 1:41.6, SR 31-34, best 1:08.9
additional 3:00 CD

10:00 WU then into 2:00 'on' @ 25-27spm, 2:00 'off' @ 22-24 spm until 40:00
5:00 CD

10:00 WU for strength circuit
5k afterwards

10:00 WU
750m trial- 2:33.1, 1:42.0/500, 31 spm
7x 750m, 2:00 recovery 26-28spm, 1:48.6-1:51.1
5:00 additional CD

10:00 WU then 5:00e alternating between 22 spm and 24spm

WU for strength circuit