GLR tag team workout

GLR workout
2x 30:00 rate ladders

snowed in
3x 30:00 calorie burn over the afternoon

10:00 WU
5x 1k, race pace relay GLR practice, about 3:30 each

GLR workout
10:00 WU
3x 10:00 ladders
3x :30 max
estimate of total

10:00 WU rolling into 45:00 progression row. Keeping current split 4-5 seconds below avg. split
5:00 CD

water rower at PF
10:00 WU then alternating 4:00 hard, 25spm, with 4:00 paddle, 20spm.

6:00 WU
40:00 stroke ladder, 24-16-26, shift by 2 strokes every 4:00
water rower at PF

water rower at PF
10:00 WU, max 25's every 4:00, 3:00 paddle recovery

10:00 WU
3x 20:00, 2:00 rate ladders 16-26, 7:00 rests
no CD

2x 30:00, first @ 20spm, second @22spm, feet out

10:00 WU
11x 1:00 max, 30+spm, 2:00 recoveries
285-293m
5:00 CD

10:00 WU
5x 5:00 22, 24, 26, 24, 22, 5:00 paddle recoveries

10:00 WU
6x4:00, 24 spm, 4:00 recoveries, goal 1:57

SS, 20-22spm. 3:00 break @ 30:00

10:00 WU
5x 1k, 1:52 goal pace, 3:00 recoveries
10:00 CD

10:00 WU
3x 10:00, goal-2:00 pace, 3:00 rest/recover, 2537m, 2523m, 2512m, 25-26spm

10:00 WU
10x 1:00 max effort, 30-31spm, drag @130, 2963m
3:00 recoveries

2x 30:00 calorie burn, 20-22spm, feet out
10:00 rest

2x 30:00 calorie burn, 20-21 spm, feet out
10:00 between