GLR practice, 5:00 warm up
2x 30:00 stroke rate ladder, 5:00, 4:00, 3:00, 2:00, 1:00, back down, 18-28 spm

3000m warm up then alternating
1k @ 24spm, 1k @ 20spm

easy Challenge meters to make 40k

what I missed at GLR practice last night
5:00 @ 16
5:00 @ 18
5:00 @ 20
5:00 @ 22
balance @ 24-25spm

warm up, cool down

GLR practice looks like thin attendance so 5k Challenge meters before practice

steady and easy, 18-20spm,
pushed for last 5:00

some easy Challenge meters
too hot, humid for a workout

2000m warm up
then 4x (1k hard @ 24-25spm, 1k recovery @19-20spm)

just easy Challenge meters, arm sore. I think I'm not extended enough before catch. Will check on water.

low and easy, feet out

10:00 warm up
1:00 hard, 3:00 easy until 45:00

5:00 warm up
10:00 @ 20spm
5:00 @ 22spm
3:00 @ 24spm
2:00 recovery, repeat

steady, 19-20spm

warm up and cool down

baseline for myself
23-24spm

10:00 warm up
then hard 1:00 @25spm, 2:00 'easy', 20-21spm

GLR indoor practice. 2X stroke rate ladder 16, 18, 20, 22, open spm.

low, easy. 25:00 feet out, 19 spm

2500m warm up before 1k trial,
after 1k, 2:00 easy, 20spm, 0:30 max legs, 25-27spm

steady and easy

10:00 warm up
5k @ 19:15, 24-25 spm
head season coming

more meters
tried to engage body later in stroke