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

2x 30:00 @20spm calorie burn, hard 10 every 3:00, feet out
10:00 rest between

10:00 WU
7x 3:00 @26spm, goal <1:54,
1:52.1 - 1:54.2
4:00 CD

10:00 WU
2x, max effort
1:00 @24
2:00 @26
3:00 @ 28
2:00 @26
1:00 @ 24
equal active recoveries
3:00 CD

10:00 WU
15x :30, drag @ 170, 29-32spm, 145-150m, 1:30 active recoveries
5:00 CD

10:00 WU
5x 3:00, goal pace 1:50, 1:47-1:51, 3:00 active recovery
10:00 CD

15:00 WU
4x 2k, 24, 26, 26, 24 spm. Full recoveries between. Goal of sub 2:00 pace each.
15:00 CD