10:OO WU then right into
11x 0:30 max legs, 2:30 recovery, drag @156

10:00 WU before strength circuit
5k afterwards

10;00 WU
2x 18:00 ladder, moderate effort, 6:00 @ 20, 5:00 @ 22, 4:00 @24, 3:00 @26, 3:00 recovery,
2:01.7, 2:01.6, 3:00 CD

10:00 WU
6x 500m, 3:00 recoveries, 29-30spm, 1:44.7-1:45.2

10:00 WU for strength circuits
5k afterwards for Challenge

10:00 WU
5x 5:00, 2:30 recoveries, 1:52.9-1:53.6, 25-27spm
5:00 CD

4x 5k, 20-21 spm

10:00 WU
11x :30 max legs, 2:30 moderate row between, drag @ 160, avg 1:43.1, 27 spm

2x rate ladder, 6:00 @ 20, 5:00 @ 22, 4:00 @ 24, 3:00 @ 26, 2:00 @ 28, 1:00 @ 30
4:00ea recovery and CD

10:00 WU
7x 3:00, 1:30 recovery. 25-27 spm, 1:50.0- 1:51.1
4:30 CD

WU for strength circuit

progression row

rate ladder, 5:00 @ 20 for WU, 4:00 @ 22, 3:00 @ 24, 2:00 @ 26, 1:00 @ 28. repeat until 10k

10:00 WU
5x 1k, 3:00 recoveries, 3:37.5, 3:38.0, 3:38.2, 3:38.1, 3:42.0,
1k CD

10:00 WU for strength circuit, 5k easy Challenge meters after circuit

10:00 WU for some strengthening
4x 5k, one for each quarter of Pat's game

10:00 WU
14x :30 max, 2:30 recovery, drag 152, 147-151m

SS work
55:00 rate ladder changes each 5:00, 20, 22, 24, 26, 20, 22, 24, 26, 20, 22, 24
5:00 CD paddle

10:00 WU
2:00, 3:00, 4:00, 5:00, 4:00, 3:00, 2:00 'on' with 2:00 recovery between each
5:00 CD

10:00 WU before strength circuit
5k Challenge meters afterwards