10:00 WU, 5:00 CD

10k @ 24spm, 'up 2 for :30' every 5:00, 39:57.9

10:00 WU
8x 1:30, goal 1:45, open rate- 1:42-1:45, 29-31 spm
5:00 recoveries, drag 138

rate ladder
3:00 e, 18, 20, 22, 24, 26, 28. repeat until over 10km

10:00 WU
4x 1500m, goal sub 1:58, 4:00 recoveries, 1:54.1- 1:56.1, drag 120

Progression row

10:00 WU
10x :45 hard @ 26-28spm, drag 135, 3:00 recoveries

10:0 WU
ladder, 6:00 @20,
5:00 @22,
4:00 @24,
2:00 @26,
1:00 @28, and back down

10:00 WU
4x 2k, goal just under 2:00 pace, 23-25spm, drag 120
6:00 recoveries. Felt very good. Me vs. the pace boat.

rate ladder, 6:00e, 18,20,22,24,26,24,22 spm, drag 125

10:00 WU
4x 1:00 max, 2:00 recover drag 130
5:00 paddle
10x :30 max, :30 recover, drag 130
5:00 paddle
3x 1:00 max, 2…

60:00 including 10:00 WU, 14405m
3:00 CD, 620m

10:00 WU
4x 1k, 5:00 recoveries, 3:35-3:36, drag 116

10:00 WU
30:00, 7638m, 23-24spm, drag 120
5:00 CD

10:00 WU and some drills
9x 1:00 max, 1:41.0- 1:43.8, 3:00 recoveries, drag 125

progression row, :05 below moving avg

3x 30:00 over the afternoon. variations of rate ladders, 18-26 spm

10:00 WU
1:00 'on' 1:00 recover, 2:00, 3:00, repeat to 10k
last 600m CD

10:00 WU
2x 6k, adjusting stroke rate to stay at 2:00 pace or just under, 6:00 rest between, drag 120
2:30 CD just to round out t…

SS, 20-21 spm, drag 120